{"id":2610,"date":"2013-03-21T06:40:10","date_gmt":"2013-03-21T10:40:10","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2610"},"modified":"2013-03-21T21:51:08","modified_gmt":"2013-03-22T01:51:08","slug":"race-prep-wk-26-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2610","title":{"rendered":"Race Prep &#8211; WK 2\/6 Thursday"},"content":{"rendered":"<p>Recovery session plus starts<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>EN-1:\u00a0 700 (50 Recov)<\/p>\n<ul>\n<li>3 x 50 FS on 1:00<\/li>\n<li>2 x 25 FS Kick on 20<\/li>\n<li>3 x 50 BK on 1:05<\/li>\n<li>2 x 25 BK Kick<\/li>\n<li>3 x 50 IM Seq on 1:10<\/li>\n<li>2 x 25 BR Kick<\/li>\n<li>2 x 50 BR on 1:10<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP: 200 (200 Recov)<\/p>\n<ul>\n<li>8 x (25 Dive Sprint, 25 Easy) on lots of rest<br \/>\ntwo each of the IM sequence<\/li>\n<\/ul>\n<p>Power:\u00a0 50 (150 Recov)<\/p>\n<ul>\n<li>4 x IM seq Power Dive Start + breakout<br \/>\nEasy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery session plus starts Warm Up:\u00a0 800m EN-1:\u00a0 700 (50 Recov) 3 x 50 FS on 1:00 2 x 25 FS Kick on 20 3 x 50 BK on 1:05 2 x 25 BK Kick 3 x 50 IM Seq &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2610\">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\/2610"}],"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=2610"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2610\/revisions"}],"predecessor-version":[{"id":2617,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2610\/revisions\/2617"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2610"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}