{"id":2845,"date":"2013-05-12T15:07:18","date_gmt":"2013-05-12T19:07:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2845"},"modified":"2013-05-12T15:12:07","modified_gmt":"2013-05-12T19:12:07","slug":"taper-5-days-out-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2845","title":{"rendered":"Taper &#8211; 5 Days Out &#8211; Sunday"},"content":{"rendered":"<p>Easy Session &#8211; late afternoon Borden<\/p>\n<p>Warm Up:\u00a0 700m<\/p>\n<p>Recov:\u00a0 200m<\/p>\n<ul>\n<li>2 x (25 BK kick, 25 BK)<\/li>\n<li>2 x (25 FS Kick, 25 FS)<\/li>\n<\/ul>\n<p>EN-1:\u00a0 150m<\/p>\n<ul>\n<li>3 x 25 FS on 30<\/li>\n<li>3 x 25 BK on 35<\/li>\n<\/ul>\n<p>LAP\/Power:\u00a0 100<\/p>\n<ul>\n<li>25 BK Sprint, 25 easy<\/li>\n<li>12.5m BK Power Start, easy rest of 50<\/li>\n<li>12.5m BK Power Finish from standstill<\/li>\n<li>25 FS Sprint, 25 Easy<\/li>\n<li>12.5 FS Power Start, easy rest of 50<\/li>\n<li>FS Power Flags In\/Out, easy rest of 50<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Easy Session &#8211; late afternoon Borden Warm Up:\u00a0 700m Recov:\u00a0 200m 2 x (25 BK kick, 25 BK) 2 x (25 FS Kick, 25 FS) EN-1:\u00a0 150m 3 x 25 FS on 30 3 x 25 BK on 35 LAP\/Power:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2845\">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\/2845"}],"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=2845"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2845\/revisions"}],"predecessor-version":[{"id":2847,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2845\/revisions\/2847"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2845"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}