{"id":4629,"date":"2015-06-16T10:03:26","date_gmt":"2015-06-16T14:03:26","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4629"},"modified":"2015-06-16T23:41:23","modified_gmt":"2015-06-17T03:41:23","slug":"noosa-gen-aerobic-wk-37-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4629","title":{"rendered":"Noosa &#8211; Gen Aerobic WK 3\/7 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Long Aerobic Session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>Recov:\u00a0 500m<\/p>\n<ul>\n<li>50 FS Kick<\/li>\n<li>2 x 200 FS (act 3:15, 3:10)<\/li>\n<li>50 FS Kick<\/li>\n<\/ul>\n<p>EN-1: 2400m<\/p>\n<ul>\n<li>300 FS Pull on 5:00 (act 4:29)<\/li>\n<li>300 FS on 5:00 (act 4:29)<\/li>\n<li>2 x 200 FS on 3:30 (act 2:55, 2:50)<\/li>\n<li>50 FS Kick<\/li>\n<li>300 FS Fins on 5:00 (act 4:24)<\/li>\n<li>300 FS on 5:00 (act 4:25)<\/li>\n<li>2 x 200 FS on 3:30 (act Pull 2:55, Full 2:49)<\/li>\n<li>50 FS Kick<\/li>\n<li>200 FS on <strong>3:15 <\/strong>(act 2:55)<\/li>\n<li>100 FS (act 1:19)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Long Aerobic Session Warm Up:\u00a0 600m Recov:\u00a0 500m 50 FS Kick 2 x 200 FS (act 3:15, 3:10) 50 FS Kick EN-1: 2400m 300 FS Pull on 5:00 (act 4:29) 300 FS on 5:00 (act 4:29) 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4629\">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\/4629"}],"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=4629"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4629\/revisions"}],"predecessor-version":[{"id":4633,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4629\/revisions\/4633"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4629"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4629"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4629"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}