{"id":2570,"date":"2013-03-15T11:30:28","date_gmt":"2013-03-15T15:30:28","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2570"},"modified":"2013-03-18T21:07:16","modified_gmt":"2013-03-19T01:07:16","slug":"race-pace-wk-16-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2570","title":{"rendered":"Race Prep &#8211; WK 1\/6 Friday"},"content":{"rendered":"<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1\/2:\u00a0 400m<\/p>\n<ul>\n<li>4 x 50 FS on 1:00 Desc 1-4<\/li>\n<li>4 x 50 BK on 1:05 Desc 1-4<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m (1000 Recov)<\/p>\n<ul>\n<li>50 FS Dive Start &#8211; 30 sec rest &#8211; 50 FS Push Start<br \/>\nAim for 32 + 33 = 1:05<\/li>\n<li>200 Easy<\/li>\n<li>25 FS Dive on 45 &#8211; 50 FS on 1:00 &#8211; 25 FS Push<br \/>\nAim for 15.5 + 33 + 16.5 = 1:05<\/li>\n<li>300 Easy<\/li>\n<li>50 BK Dive Start &#8211; 30 sec rest &#8211; 50 BK Push Start<br \/>\nAim for 37 + 38 = 1:15<\/li>\n<li>200 Easy<\/li>\n<li>25 BK Dive on 45 &#8211; 50 BK on 1:00 &#8211; 25 BK Push<br \/>\nAim for 18 +38 + 19 = 1:15<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 100<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up:\u00a0 700m EN-1\/2:\u00a0 400m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 Race Pace:\u00a0 400m (1000 Recov) 50 FS Dive Start &#8211; 30 sec rest &#8211; 50 FS Push Start Aim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2570\">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\/2570"}],"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=2570"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2570\/revisions"}],"predecessor-version":[{"id":2599,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2570\/revisions\/2599"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2570"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}