{"id":2769,"date":"2013-04-23T18:51:12","date_gmt":"2013-04-23T22:51:12","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2769"},"modified":"2013-04-23T18:51:12","modified_gmt":"2013-04-23T22:51:12","slug":"pre-taper-wk-11-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2769","title":{"rendered":"Pre-Taper &#8211; WK 1\/1 Wednesday"},"content":{"rendered":"<p>Early morning East Bayfield session &#8211; with blocks<\/p>\n<p>Warm Up: 700m<\/p>\n<p>EN 1\/2:\u00a0 700\/100<\/p>\n<ul>\n<li>3\u00a0x 100 FS on 1:45, Pick-Up last one<\/li>\n<li>3\u00a0x 100 BK on 2:00, Pick-Up last one<\/li>\n<li>2 x 100 IM on 2:00<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 350<\/p>\n<ul>\n<li>2\u00a0x (50 BK Max Effort, 100 Easy)\u00a0on 3:30<\/li>\n<li>75 BK Max Effort, 150 Easy<\/li>\n<li>2\u00a0x (50 FS Max Effort, 100 Easy) on 3:00<\/li>\n<li>75 FS Max Effort, 150 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>2 x (25 BK Sprint, 25 easy) on 1:30<\/li>\n<li>2 x (25 FS Sprint, 25 Easy) on 1:30<\/li>\n<li>4 x (25 IM Sprint, 25 Easy) on 1:30<\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x 12.5m Blocks Explode IM seq, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300+<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Early morning East Bayfield session &#8211; with blocks Warm Up: 700m EN 1\/2:\u00a0 700\/100 3\u00a0x 100 FS on 1:45, Pick-Up last one 3\u00a0x 100 BK on 2:00, Pick-Up last one 2 x 100 IM on 2:00 Race Pace:\u00a0 350 2\u00a0x &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2769\">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\/2769"}],"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=2769"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2769\/revisions"}],"predecessor-version":[{"id":2771,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2769\/revisions\/2771"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2769"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2769"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2769"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}