{"id":2825,"date":"2013-05-08T07:00:46","date_gmt":"2013-05-08T11:00:46","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2825"},"modified":"2013-05-08T12:13:31","modified_gmt":"2013-05-08T16:13:31","slug":"taper-9-days-out-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2825","title":{"rendered":"Taper &#8211; 9 Days Out &#8211; Wednesday"},"content":{"rendered":"<p>Pacing &#8211; early morning East Bayfield<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Recov:\u00a0 300<\/p>\n<ul>\n<li>2 x (25 BK Kick, 25 BK)<\/li>\n<li>2 x (25 FS Kick, 25 FS)<\/li>\n<li>100 IM Drill<\/li>\n<\/ul>\n<p>EN-1:\u00a0 300<\/p>\n<ul>\n<li>3 x 50 FS on 1:00<\/li>\n<li>3 x 50 BK on 1:05<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 150<\/p>\n<ul>\n<li>2\u00a0x (25 BK Sprint, 25 BK Easy) on 2:00<br \/>\n(both foot touch 18 sec)<\/li>\n<li>100 Easy<\/li>\n<li>2 x (25 FS Sprint, 25 FS Easy) on 2:00<br \/>\n(both foot touch 14 sec)<\/li>\n<li>100 Easy<\/li>\n<li>25 FL Sprint, 25 Easy on 2:00<br \/>\n(17 sec)<\/li>\n<li>25 BR Sprint, 25 Easy<br \/>\n(17 sec)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pacing &#8211; early morning East Bayfield Warm Up:\u00a0 700m Recov:\u00a0 300 2 x (25 BK Kick, 25 BK) 2 x (25 FS Kick, 25 FS) 100 IM Drill EN-1:\u00a0 300 3 x 50 FS on 1:00 3 x 50 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2825\">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\/2825"}],"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=2825"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2825\/revisions"}],"predecessor-version":[{"id":2828,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2825\/revisions\/2828"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2825"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2825"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2825"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}