{"id":4873,"date":"2015-08-27T23:08:35","date_gmt":"2015-08-28T03:08:35","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4873"},"modified":"2015-08-30T18:36:55","modified_gmt":"2015-08-30T22:36:55","slug":"noosa-specifics-wk-69-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4873","title":{"rendered":"Noosa &#8211; Specifics WK 6\/9 &#8211; Friday"},"content":{"rendered":"<p>Collingwood 7am &#8211; short Speed Session &#8211; shortened further by less and 1.5hr Collingwood practice<\/p>\n<p>Warm Up:\u00a0 800m<\/p>\n<p>Recovery:\u00a0 500m<\/p>\n<ul>\n<li>25 Kick BK, 50 BK, 25 Kick BK, 50 BK, 100 BK<\/li>\n<li>25 Kick FS, 50 FS, 25 Kick FS, 50 FS, 100 FS<\/li>\n<\/ul>\n<p>LAP:\u00a0 400 (800 Recovery)<\/p>\n<ul>\n<li>5\u00a0x (50 FS Sprint, 100 recovery)<\/li>\n<li><del>6\u00a0x (25 FS Sprint, 50 recovery)<\/del><\/li>\n<\/ul>\n<p><del>Power:\u00a0 50<\/del><\/p>\n<ul>\n<li><del>4\u00a0x mid-pool to wall blast<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood 7am &#8211; short Speed Session &#8211; shortened further by less and 1.5hr Collingwood practice Warm Up:\u00a0 800m Recovery:\u00a0 500m 25 Kick BK, 50 BK, 25 Kick BK, 50 BK, 100 BK 25 Kick FS, 50 FS, 25 Kick FS, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4873\">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\/4873"}],"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=4873"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4873\/revisions"}],"predecessor-version":[{"id":4876,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4873\/revisions\/4876"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4873"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}