{"id":3881,"date":"2014-06-26T07:00:27","date_gmt":"2014-06-26T11:00:27","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3881"},"modified":"2014-06-26T23:28:14","modified_gmt":"2014-06-27T03:28:14","slug":"race-prep-wk-67-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3881","title":{"rendered":"Race Prep &#8211; WK 6\/7 Thursday"},"content":{"rendered":"<p>East Bayfield &#8211; early morning:<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>EN-1:\u00a0 700m<\/p>\n<ul>\n<li>4 x 100 BK on 2:00 (struggled to hit 1:40)<\/li>\n<li>4 x 50 FS on 1:00 (struggled to hit 40)<\/li>\n<li>2 x 50 BR on 1:05<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m<\/p>\n<ul>\n<li>8 x (25 Sprint, 25 Easy) on 2:00<br \/>\n4x\u00a0 BK, 2x FS, 2x BR<br \/>\nAlternate Block\/Push start<\/li>\n<\/ul>\n<p>Recovery:\u00a0 200m BK Fins<\/p>\n<p>Power:\u00a0 100m<\/p>\n<ul>\n<li>4 x BK Dive &amp; Breakout<\/li>\n<li>4 x BK flags In\/Out<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 450m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield &#8211; early morning: Warm Up:\u00a0 800m EN-1:\u00a0 700m 4 x 100 BK on 2:00 (struggled to hit 1:40) 4 x 50 FS on 1:00 (struggled to hit 40) 2 x 50 BR on 1:05 50 Easy LAP:\u00a0 200m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3881\">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\/3881"}],"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=3881"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3881\/revisions"}],"predecessor-version":[{"id":3883,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3881\/revisions\/3883"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3881"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}