{"id":2740,"date":"2013-04-16T16:56:46","date_gmt":"2013-04-16T20:56:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2740"},"modified":"2013-04-17T19:45:46","modified_gmt":"2013-04-17T23:45:46","slug":"race-prep-wk-66-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2740","title":{"rendered":"Race Prep &#8211; WK 6\/6 Wednesday"},"content":{"rendered":"<p>Time Trial 100&#8217;s + Weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1\/2: 450\/150<\/p>\n<ul>\n<li>5\u00a0x 50 FS on 1:00 Desc 4,5<\/li>\n<li>5 x 50 BK on 1:05 Desc 4,5<\/li>\n<li>4 x 25 Kick on 1:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m (800 Recov)<\/p>\n<ul>\n<li>100 BK for time (1:18)<\/li>\n<li>150 Easy<\/li>\n<li>50 BK for time (34.6)<\/li>\n<li>100 Easy<\/li>\n<li>2 x 25 BK on 45<\/li>\n<li>200 Easy<\/li>\n<li>100 FS for time (1:09)<\/li>\n<li>150 Easy<\/li>\n<li>50 FS for time (29.9)<\/li>\n<li>100 Easy<\/li>\n<li>2 x 25 FS on 45<\/li>\n<li>150+ Easy<\/li>\n<li><span style=\"color: #ff6600;\">100 IM for time &#8211; skipped &#8211; ran out of time<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 150<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Time Trial 100&#8217;s + Weights Warm Up:\u00a0 500m EN-1\/2: 450\/150 5\u00a0x 50 FS on 1:00 Desc 4,5 5 x 50 BK on 1:05 Desc 4,5 4 x 25 Kick on 1:00 50 Easy Race Pace:\u00a0 400m (800 Recov) 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2740\">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\/2740"}],"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=2740"}],"version-history":[{"count":15,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2740\/revisions"}],"predecessor-version":[{"id":2742,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2740\/revisions\/2742"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2740"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}