{"id":3258,"date":"2013-10-25T07:23:20","date_gmt":"2013-10-25T11:23:20","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3258"},"modified":"2013-10-25T07:23:20","modified_gmt":"2013-10-25T11:23:20","slug":"noosa-taper-wk-12-friday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3258","title":{"rendered":"Noosa Taper &#8211; WK 1\/2 Friday"},"content":{"rendered":"<p>Maroochydore Cotton Tree &#8211; Race Pace Session &#8211; 50m tank<\/p>\n<p>Warm Up:\u00a0 1200m<\/p>\n<p>EN-1:\u00a0 400m<\/p>\n<ul>\n<li>4 x 100 FS on 1:45, swim 1:29-1:30<\/li>\n<\/ul>\n<p>Recov:\u00a0 200m<\/p>\n<p>EN-2:\u00a0 400m<\/p>\n<ul>\n<li>2 x 200 FS on 3:30<br \/>\nactual both 2:55<\/li>\n<\/ul>\n<p>Recov: 200m<\/p>\n<p>Race Pace: 400m<\/p>\n<ul>\n<li>400 FS, act 5:58 (strong last 100)<\/li>\n<\/ul>\n<p>Recov:\u00a0 300m<\/p>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>4 x (12.5m blast, 12.5m easy)<br \/>\nfloating start<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 500m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maroochydore Cotton Tree &#8211; Race Pace Session &#8211; 50m tank Warm Up:\u00a0 1200m EN-1:\u00a0 400m 4 x 100 FS on 1:45, swim 1:29-1:30 Recov:\u00a0 200m EN-2:\u00a0 400m 2 x 200 FS on 3:30 actual both 2:55 Recov: 200m Race Pace: &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3258\">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\/3258"}],"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=3258"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3258\/revisions"}],"predecessor-version":[{"id":3259,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3258\/revisions\/3259"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3258"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}