{"id":2641,"date":"2013-03-27T07:00:18","date_gmt":"2013-03-27T11:00:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2641"},"modified":"2013-03-30T13:56:25","modified_gmt":"2013-03-30T17:56:25","slug":"race-prep-wk-36-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2641","title":{"rendered":"Race Prep &#8211; WK 3\/6 Wednesday"},"content":{"rendered":"<p>Early morning session &#8211; East Bayfield<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>EN-1\/2:\u00a0 700<\/p>\n<ul>\n<li>4 x 50 FS on 1:00 Desc 1-4<\/li>\n<li>2 x 25 FS Kick on 15<\/li>\n<li>4 x 50 BK on 1:05 Desc 1-4<\/li>\n<li>2 x 25\u00a0BK Kick on 15<\/li>\n<li>3 x 50 IM seq on 1:10<\/li>\n<li>50 BR Kick<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 50m (150 Recov)<\/p>\n<ul>\n<li>2 x (25 Dive Sprint, 75 Easy) on 3:00+<br \/>\nOne FS, one BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 75<\/p>\n<ul>\n<li>3 x (25 Sprint, 25 Easy) on 2:00<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Power:\u00a0 50<\/p>\n<ul>\n<li>4 x Power Dive Start + Breakout, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Early morning session &#8211; East Bayfield Warm Up:\u00a0 700m EN-1\/2:\u00a0 700 4 x 50 FS on 1:00 Desc 1-4 2 x 25 FS Kick on 15 4 x 50 BK on 1:05 Desc 1-4 2 x 25\u00a0BK Kick on 15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2641\">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\/2641"}],"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=2641"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2641\/revisions"}],"predecessor-version":[{"id":2646,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2641\/revisions\/2646"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2641"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}