{"id":3791,"date":"2014-06-05T07:30:55","date_gmt":"2014-06-05T11:30:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3791"},"modified":"2014-06-05T23:04:49","modified_gmt":"2014-06-06T03:04:49","slug":"race-prep-wk-38-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3791","title":{"rendered":"Race Prep &#8211; WK 3\/8 Thursday"},"content":{"rendered":"<p>East Bayfield &#8211; Early morning<\/p>\n<p>Warm Up:\u00a0 1000m<\/p>\n<p>EN-1:\u00a0 600m<\/p>\n<ul>\n<li>6\u00a0x 50 BK on 1:00, swim 45<\/li>\n<li>4\u00a0x 50 FS on 1:00, swim 40-<\/li>\n<li>2 x 50 BR on 1:05, swim 50<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>4\u00a0x (25 FS Dive Sprint, 25 Easy) on 2:00<br \/>\nact:\u00a0\u00a0all pretty good<\/li>\n<li>100 Recov<\/li>\n<li>4\u00a0x (25 BR Dive Sprint, 25 Easy) on 1:45+<\/li>\n<\/ul>\n<p>RECOV:\u00a0 300m<\/p>\n<ul>\n<li>150 BK Fins<\/li>\n<li>150 BK<\/li>\n<\/ul>\n<p>Power: 100<\/p>\n<ul>\n<li>4 x BK Dive\/Breakout<\/li>\n<li>2 x FS Dive\/Breakout<\/li>\n<li>2 x BR Dive\/Breakout<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield &#8211; Early morning Warm Up:\u00a0 1000m EN-1:\u00a0 600m 6\u00a0x 50 BK on 1:00, swim 45 4\u00a0x 50 FS on 1:00, swim 40- 2 x 50 BR on 1:05, swim 50 50 easy LAP:\u00a0 200m 4\u00a0x (25 FS Dive &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3791\">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\/3791"}],"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=3791"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3791\/revisions"}],"predecessor-version":[{"id":3796,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3791\/revisions\/3796"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3791"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}