{"id":4972,"date":"2015-10-01T22:04:07","date_gmt":"2015-10-02T02:04:07","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4972"},"modified":"2015-10-02T18:04:41","modified_gmt":"2015-10-02T22:04:41","slug":"noosa-race-prep-wk-24-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4972","title":{"rendered":"Noosa &#8211; Race Prep WK 2\/4 &#8211; Friday"},"content":{"rendered":"<p>Recovery 1\/2 week &#8230; reduced volume to 60%<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 500m<\/p>\n<ul>\n<li>3 x 100 FS Pull on 1:45<\/li>\n<li>2 x 10 FS on 1:45<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 500m<\/p>\n<ul>\n<li>Wade through<\/li>\n<li>200 FS Strong on 3:00, swim 2:50 (act:\u00a0 2:50)<\/li>\n<li>300 FS Strong, swim 4:20 (act:\u00a0 4:16)<\/li>\n<li>Wade through and around<\/li>\n<\/ul>\n<p>Recovery:\u00a0 300<\/p>\n<ul>\n<li>200 BK Fins<\/li>\n<li>100 BK<\/li>\n<\/ul>\n<p><del>LAP:\u00a0 150m<\/del><\/p>\n<ul>\n<li><del>50 FS Sprint, 100 recovery<\/del><\/li>\n<li><del>4 x (25 FS Sprint, 25 easy)<\/del><\/li>\n<\/ul>\n<p>Power:\u00a0 50m<\/p>\n<ul>\n<li>50 FS, wade through loop, 50 FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery 1\/2 week &#8230; reduced volume to 60% Warm Up:\u00a0 600m EN-1:\u00a0 500m 3 x 100 FS Pull on 1:45 2 x 10 FS on 1:45 Race Pace:\u00a0 500m Wade through 200 FS Strong on 3:00, swim 2:50 (act:\u00a0 2:50) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=4972\">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\/4972"}],"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=4972"}],"version-history":[{"count":2,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4972\/revisions"}],"predecessor-version":[{"id":4974,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/4972\/revisions\/4974"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4972"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}