{"id":3096,"date":"2013-09-24T10:14:36","date_gmt":"2013-09-24T14:14:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3096"},"modified":"2013-09-24T19:42:56","modified_gmt":"2013-09-24T23:42:56","slug":"race-prep-wk-25-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3096","title":{"rendered":"Race Prep &#8211; WK 2\/5 Tuesday"},"content":{"rendered":"<p>Race Pace Borden Noon session<\/p>\n<p>Warm Up:\u00a0 1000m<\/p>\n<p>EN1\/2: 300m<\/p>\n<ul>\n<li>6 x 50 FS on 1:00<br \/>\nDesc 1-3, 4-6<\/li>\n<\/ul>\n<p>Race Pace: 600m (200 Recov)<\/p>\n<ul>\n<li>200 FS for time on 3:15 (act 2:55)<\/li>\n<li>400 FS for time (act 5:56)<\/li>\n<li>200 Easy<\/li>\n<\/ul>\n<p>LAP: 300m (450 Recov)<\/p>\n<ul>\n<li>6 x (50 FS Fast, 50 Mod,\u00a025 walk-back, 25 Easy) on 3:00<\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Power:\u00a0 50m (50 Recov)<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">4 x 12.5m\u00a0blast Start mid-pool to wall, easy back<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 <span style=\"text-decoration: line-through;\">200m<\/span> 100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Borden Noon session Warm Up:\u00a0 1000m EN1\/2: 300m 6 x 50 FS on 1:00 Desc 1-3, 4-6 Race Pace: 600m (200 Recov) 200 FS for time on 3:15 (act 2:55) 400 FS for time (act 5:56) 200 Easy &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3096\">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\/3096"}],"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=3096"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":3098,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3096\/revisions\/3098"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}