{"id":2564,"date":"2013-03-14T06:30:10","date_gmt":"2013-03-14T10:30:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2564"},"modified":"2013-03-18T21:07:04","modified_gmt":"2013-03-19T01:07:04","slug":"race-pace-wk-16-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2564","title":{"rendered":"Race Prep &#8211; WK 1\/6 Thursday"},"content":{"rendered":"<p>Recovery oriented session<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1: 900m (50m Recov)<\/p>\n<ul>\n<li>2\u00a0x 100 FS on 1:45<\/li>\n<li>2\u00a0x 100 BK on 2:00<\/li>\n<li>2 x 100\u00a0IM on 2:00<\/li>\n<li>100 FS fins kick<\/li>\n<li>2 x 25 FS kick on 1:00<\/li>\n<li>100\u00a0BK fins kick<\/li>\n<li>2 x 25\u00a0BK kick on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (450m Recov)<\/p>\n<ul>\n<li>4 x (25m FS Dive Sprint, 25m easy) on 1:30<\/li>\n<li>50 Easy<\/li>\n<li>4 x (25m\u00a0BK Dive Sprint, 25m easy) on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Power: 50m<\/p>\n<ul>\n<li>4\u00a0x Power Dive Breakout FL\/BR, easy rest of 50m<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery oriented session Warm Up:\u00a0 700m EN-1: 900m (50m Recov) 2\u00a0x 100 FS on 1:45 2\u00a0x 100 BK on 2:00 2 x 100\u00a0IM on 2:00 100 FS fins kick 2 x 25 FS kick on 1:00 100\u00a0BK fins kick 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2564\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2564"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2564"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2564\/revisions"}],"predecessor-version":[{"id":2598,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2564\/revisions\/2598"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2564"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}