{"id":3134,"date":"2013-09-30T22:46:27","date_gmt":"2013-10-01T02:46:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3134"},"modified":"2013-10-01T15:52:18","modified_gmt":"2013-10-01T19:52:18","slug":"race-prep-wk35-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3134","title":{"rendered":"Race Prep &#8211; WK3\/5 Tuesday"},"content":{"rendered":"<p>Warm-Up: 800m<\/p>\n<p>EN-1\/2: 250m<\/p>\n<ul>\n<li>5 x 50 FS on 1:00, Desc 1-5 from 44sec<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m<\/p>\n<ul>\n<li>400 FS for time, aim &lt;5:56<br \/>\nact 5:40 (200m was 2:45)<\/li>\n<\/ul>\n<p>LAP: 200m<\/p>\n<ul>\n<li>4 x (50 FS Sprint, 50 FS Hold, 25 Walk, 25 Easy) on 3:00<br \/>\nact 1:18, 1:20, 1:20, 1:18<\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Power: 50m<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">4 x 12.5m mid-pool to wall blast, easy back<\/span><\/li>\n<\/ul>\n<p>Swim Down: 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up: 800m EN-1\/2: 250m 5 x 50 FS on 1:00, Desc 1-5 from 44sec Race Pace:\u00a0 400m 400 FS for time, aim &lt;5:56 act 5:40 (200m was 2:45) LAP: 200m 4 x (50 FS Sprint, 50 FS Hold, 25 Walk, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3134\">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\/3134"}],"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=3134"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3134\/revisions"}],"predecessor-version":[{"id":3138,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3134\/revisions\/3138"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3134"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}