{"id":5020,"date":"2015-10-15T04:11:42","date_gmt":"2015-10-15T08:11:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5020"},"modified":"2015-10-16T08:03:35","modified_gmt":"2015-10-16T12:03:35","slug":"noosa-race-prep-wk-44-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5020","title":{"rendered":"Noosa &#8211; Race Prep WK 4\/4 &#8211; Friday"},"content":{"rendered":"<p>Aerobic Session &#8211; Noosa Beach<\/p>\n<p>Warm Up:\u00a0 600m &#8211; to Little Cove<\/p>\n<p>EN-1:\u00a0 1800m<\/p>\n<ul>\n<li>3 x 600m<\/li>\n<\/ul>\n<p>Recovery:\u00a0 300m<\/p>\n<p>Power:\u00a0 300m<\/p>\n<ul>\n<li>3 x [ &#8211; Run In &#8211; Work through waves to approx. 75m &#8211; 30 sec rest &#8211; Swim Back to Beach with waves &#8211; Run out &#8211; recovery 1-2 min]<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 300m<br \/>\n<iframe src='https:\/\/connect.garmin.com\/activity\/embed\/929119490' width='465' height='500' frameborder='0'><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic Session &#8211; Noosa Beach Warm Up:\u00a0 600m &#8211; to Little Cove EN-1:\u00a0 1800m 3 x 600m Recovery:\u00a0 300m Power:\u00a0 300m 3 x [ &#8211; Run In &#8211; Work through waves to approx. 75m &#8211; 30 sec rest &#8211; Swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5020\">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\/5020"}],"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=5020"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5020\/revisions"}],"predecessor-version":[{"id":5027,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5020\/revisions\/5027"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5020"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}