{"id":4379,"date":"2015-03-20T10:38:53","date_gmt":"2015-03-20T14:38:53","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4379"},"modified":"2015-03-20T22:49:09","modified_gmt":"2015-03-21T02:49:09","slug":"race-prep-wk-16-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4379","title":{"rendered":"Race Prep &#8211; WK 1\/6 Friday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1\/2\/Kick:<\/p>\n<ul>\n<li>BK<\/li>\n<li>4\u00a0x (25 Kick, 50 Swim, 25 Kick) on 2:15<\/li>\n<li>2 x 100 BK<\/li>\n<li>4 x 50 BK desc 1-4 <span style=\"color: #ff6600;\">(48, 47, 45, 43)<\/span><\/li>\n<li>FS<\/li>\n<li>4\u00a0x (25 Kick, 50 Swim, 25 Kick) on 2:15<\/li>\n<li>2 x 100 FS<\/li>\n<li>4 x 50 FS desc 1-4 <span style=\"color: #ff6600;\">(41, 39, 38, 36)<\/span><\/li>\n<\/ul>\n<p>LAP:<\/p>\n<ul>\n<li>4\u00a0x [ 2x (25 Sprint on 30, 50 easy)]<br \/>\n2x BK, 2x FS<br \/>\n<span style=\"color: #ff6600;\">(stuck at 18\/19 for BK and 15.5-16 for FS)<\/span><\/li>\n<\/ul>\n<p>Power:<\/p>\n<ul>\n<li>2 x 12.5m blast start, rest of 25 easy<\/li>\n<li>2 x 12.5m blast finish<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600m EN-1\/2\/Kick: BK 4\u00a0x (25 Kick, 50 Swim, 25 Kick) on 2:15 2 x 100 BK 4 x 50 BK desc 1-4 (48, 47, 45, 43) FS 4\u00a0x (25 Kick, 50 Swim, 25 Kick) on 2:15 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4379\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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\/4379"}],"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=4379"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4379\/revisions"}],"predecessor-version":[{"id":4383,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4379\/revisions\/4383"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4379"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}