{"id":4398,"date":"2015-03-27T10:20:00","date_gmt":"2015-03-27T14:20:00","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4398"},"modified":"2015-03-27T23:24:43","modified_gmt":"2015-03-28T03:24:43","slug":"race-prep-wk-26-friday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4398","title":{"rendered":"Race Prep &#8211; WK 2\/6 Friday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1\/Kick: FS<\/p>\n<ul>\n<li>2 x (25 Kick, 50 swim, 25 Kick)<\/li>\n<li>3 x 50 Kick<\/li>\n<li>2 x 100 Swim (back left mid-rib muscle knot)<\/li>\n<\/ul>\n<p>EN-2:\u00a0 FS<\/p>\n<ul>\n<li>5 x 50 Desc 1-5<\/li>\n<\/ul>\n<p>LA Tol: FS<\/p>\n<ul>\n<li>3\u00a0x (50 Fast, on 1:00, 2x 25 Fast on 30, 100 easy)<\/li>\n<li>200 recov<\/li>\n<\/ul>\n<p>LAP:<\/p>\n<ul>\n<li>4 x (25 BK Kick, 25\u00a0BK Sprint, 25 Easy on 2:00)<br \/>\nDidn&#8217;t break 20sec<\/li>\n<li>25 BK Sprint \u00a0&#8211; 16sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 600m EN-1\/Kick: FS 2 x (25 Kick, 50 swim, 25 Kick) 3 x 50 Kick 2 x 100 Swim (back left mid-rib muscle knot) EN-2:\u00a0 FS 5 x 50 Desc 1-5 LA Tol: FS 3\u00a0x (50 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4398\">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\/4398"}],"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=4398"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4398\/revisions"}],"predecessor-version":[{"id":4401,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4398\/revisions\/4401"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4398"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}