{"id":3908,"date":"2014-07-03T07:00:43","date_gmt":"2014-07-03T11:00:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3908"},"modified":"2014-07-03T23:28:00","modified_gmt":"2014-07-04T03:28:00","slug":"race-prep-wk-78-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3908","title":{"rendered":"Race Prep &#8211; WK 7\/8 Thursday"},"content":{"rendered":"<p>East Bayfield &#8211; early morning<\/p>\n<p>Warm Up: 800m<\/p>\n<p>EN-1:\u00a0 700m<\/p>\n<ul>\n<li>8 x 50 BK on 1:00<\/li>\n<li>4 x 50 FS on 55 sec<\/li>\n<li>2 x 50 BR on 1:05<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 225m<\/p>\n<ul>\n<li>8 x (25 Sprint, 25 easy) on 2:00<br \/>\n4\u00a0x Bk, 3 x FS, 2 x BR<\/li>\n<\/ul>\n<p>Recovery: 200m<\/p>\n<p>Power:\u00a0 100m<\/p>\n<ul>\n<li>4 x dive \/ break (2 x FS, 2 x BR)<\/li>\n<li>4 x BK Flags IN\/OUT max<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 600m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>East Bayfield &#8211; early morning Warm Up: 800m EN-1:\u00a0 700m 8 x 50 BK on 1:00 4 x 50 FS on 55 sec 2 x 50 BR on 1:05 50 Easy LAP:\u00a0 225m 8 x (25 Sprint, 25 easy) on &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3908\">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\/3908"}],"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=3908"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3908\/revisions"}],"predecessor-version":[{"id":3909,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3908\/revisions\/3909"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3908"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3908"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3908"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}