{"id":3045,"date":"2013-09-11T09:17:52","date_gmt":"2013-09-11T13:17:52","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3045"},"modified":"2013-09-11T22:51:01","modified_gmt":"2013-09-12T02:51:01","slug":"specifics-wk-66-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3045","title":{"rendered":"Specifics &#8211; WK 6\/6 Wednesday"},"content":{"rendered":"<p>Borden Noon Session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1000<\/p>\n<ul>\n<li>400 FS with every 4th length BK<\/li>\n<li>200 FS Pull with Paddles on 3:30<\/li>\n<li>100 IM on 2:00<\/li>\n<li>200 FS Pull on 3:30<\/li>\n<li>100 IM on 2:00<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500<\/p>\n<ul>\n<li>200 FS on 3:15<br \/>\n(act 2:50)<\/li>\n<li>300 FS on 5:00<br \/>\n(act 4:29)<\/li>\n<\/ul>\n<p>LAP: 50 (50 Recov)<\/p>\n<ul>\n<li>2\u00a0x (25 FS Sprint,\u00a025 Easy)<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session Warm Up:\u00a0 500m EN-1:\u00a0 1000 400 FS with every 4th length BK 200 FS Pull with Paddles on 3:30 100 IM on 2:00 200 FS Pull on 3:30 100 IM on 2:00 EN-2:\u00a0 500 200 FS on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3045\">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\/3045"}],"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=3045"}],"version-history":[{"count":8,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3045\/revisions"}],"predecessor-version":[{"id":3048,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3045\/revisions\/3048"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3045"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3045"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3045"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}