{"id":2911,"date":"2013-07-03T07:25:40","date_gmt":"2013-07-03T11:25:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2911"},"modified":"2013-07-02T23:28:41","modified_gmt":"2013-07-03T03:28:41","slug":"gen-aerobic-wk2-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2911","title":{"rendered":"Gen Aerobic WK2 &#8211; Wednesday"},"content":{"rendered":"<p>East Bayfield &#8211; early morning<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>EN-1 \/ Kick:\u00a0 1350 \/ 300 (250 Recov)<\/p>\n<ul>\n<li>6 x 100 FS on 1:45 [600]<\/li>\n<li>3 x 50 FS kick on 1:20 [150]<\/li>\n<li>50 Easy<\/li>\n<li>2 x 100 BK on 2:00 [200]<\/li>\n<li>2 x 100 IM on 2:00 [200]<\/li>\n<li>3 x 50 BK Kick on 1:20 [150]<\/li>\n<li>50 Easy<\/li>\n<li>7 x 50 IM seq on 1:10<br \/>\nFL, BK, BR, FS, FL, BK, BR<\/li>\n<li>150 Easy<\/li>\n<\/ul>\n<p>EN-2: 150m<\/p>\n<ul>\n<li>3 x 50 FS on 55, swim &lt;38<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield &#8211; early morning Warm Up:\u00a0 800m EN-1 \/ Kick:\u00a0 1350 \/ 300 (250 Recov) 6 x 100 FS on 1:45 [600] 3 x 50 FS kick on 1:20 [150] 50 Easy 2 x 100 BK on 2:00 [200] &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2911\">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\/2911"}],"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=2911"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2911\/revisions"}],"predecessor-version":[{"id":2919,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2911\/revisions\/2919"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2911"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}