{"id":3193,"date":"2013-10-08T11:30:24","date_gmt":"2013-10-08T15:30:24","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3193"},"modified":"2013-10-08T23:24:37","modified_gmt":"2013-10-09T03:24:37","slug":"race-prep-wk-45-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3193","title":{"rendered":"Race Prep &#8211; WK 4\/5 Tuesday"},"content":{"rendered":"<p>Race Pace Session &#8211; Borden Noon<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>EN-1\/2:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50m FS on 1:00, desc from 44sec<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 600m<\/p>\n<ul>\n<li>3 x 200m FS on 3:15, swim 2:50 or under<br \/>\n(act:\u00a0 2:45, 2:49, 2:50 &#8230; last very difficult)<\/li>\n<li>100 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 250m<\/p>\n<ul>\n<li>5 x (50 FS Sprint, 25 walk back, 75 Recover) on 3:00<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Power:\u00a0 50m<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">4 x mid-pool to wall blast, easy back<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Race Pace Session &#8211; Borden Noon Warm Up:\u00a0 800m EN-1\/2:\u00a0 250m 5 x 50m FS on 1:00, desc from 44sec Race Pace:\u00a0 600m 3 x 200m FS on 3:15, swim 2:50 or under (act:\u00a0 2:45, 2:49, 2:50 &#8230; last very &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3193\">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\/3193"}],"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=3193"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3193\/revisions"}],"predecessor-version":[{"id":3196,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3193\/revisions\/3196"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3193"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}