{"id":2913,"date":"2013-07-05T07:28:01","date_gmt":"2013-07-05T11:28:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2913"},"modified":"2013-07-07T11:22:14","modified_gmt":"2013-07-07T15:22:14","slug":"gen-aerobic-wk2-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2913","title":{"rendered":"Gen Aerobic WK2 &#8211; Thursday"},"content":{"rendered":"<p>Skipped the planned thursday morning session and did a rough ocean \u00a0swim Friday in Nassau,<\/p>\n<p>East Bayfield &#8211; early morning<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Kick:\u00a0 300m (100 Recov)<\/p>\n<ul>\n<li>3 x 50 FS Kick<\/li>\n<li>3 x 50 BK\u00a0kick<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>EN-1 \/ 2 :\u00a0 1350 \/ 100m (100 Recov)<\/p>\n<ul>\n<li>4 x 150 FS on 2:30 [600]<\/li>\n<li>4 x 100 BK on 2:00 [400]<\/li>\n<li>7 x 50 FS on 1:00 [350]<br \/>\n1-5 Swim 40sec, 7-8 Swim &lt;38<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 125m (125 Recov)<\/p>\n<ul>\n<li>5 x (25\u00a0IM Sprint, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Skipped the planned thursday morning session and did a rough ocean \u00a0swim Friday in Nassau, East Bayfield &#8211; early morning Warm Up:\u00a0 800m Kick:\u00a0 300m (100 Recov) 3 x 50 FS Kick 3 x 50 BK\u00a0kick 100 Easy EN-1 \/ &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2913\">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\/2913"}],"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=2913"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2913\/revisions"}],"predecessor-version":[{"id":2921,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2913\/revisions\/2921"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2913"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2913"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2913"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}