{"id":3272,"date":"2013-10-29T09:00:37","date_gmt":"2013-10-29T13:00:37","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3272"},"modified":"2013-10-30T08:39:35","modified_gmt":"2013-10-30T12:39:35","slug":"noosa-taper-wk-22-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3272","title":{"rendered":"Noosa Taper &#8211; WK 2\/2 Tuesday"},"content":{"rendered":"<p>Last &#8216;work&#8217; session before Friday&#8217;s race &#8211; Race Pace Session<\/p>\n<p>Warm Up:\u00a0 900m<\/p>\n<p>EN-1:\u00a0 500m<\/p>\n<ul>\n<li>5 x 100 FS on 1:45<\/li>\n<\/ul>\n<p>Recov:\u00a0 200m<\/p>\n<p><span style=\"text-decoration: line-through;\">Race Pace:\u00a0 500m<\/span><\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">200 FS on 3:15, aim for &lt;2:55<\/span><\/li>\n<li><span style=\"text-decoration: line-through;\">300 FS, aim for &lt;4:25<\/span><\/li>\n<\/ul>\n<p><span style=\"text-decoration: line-through;\">Recov:\u00a0 200m<\/span><\/p>\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 (12.5m blast, 12.5m Easy) flat starts<\/span><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 400m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last &#8216;work&#8217; session before Friday&#8217;s race &#8211; Race Pace Session Warm Up:\u00a0 900m EN-1:\u00a0 500m 5 x 100 FS on 1:45 Recov:\u00a0 200m Race Pace:\u00a0 500m 200 FS on 3:15, aim for &lt;2:55 300 FS, aim for &lt;4:25 Recov:\u00a0 200m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3272\">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\/3272"}],"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=3272"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3272\/revisions"}],"predecessor-version":[{"id":3274,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3272\/revisions\/3274"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3272"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}