{"id":5030,"date":"2015-10-19T00:33:21","date_gmt":"2015-10-19T04:33:21","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5030"},"modified":"2015-10-21T07:26:48","modified_gmt":"2015-10-21T11:26:48","slug":"noosa-taper-wk-12-monday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5030","title":{"rendered":"Noosa &#8211; Taper WK 1\/2 &#8211; Monday"},"content":{"rendered":"<p>Open Water Aerobic Session at Noosa Beach<br \/>\nGreat conditions &#8211; ESE wind &#8211; so in the lee of the headline<br \/>\ndecent swell and a dumping shore break<br \/>\n22C<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1:\u00a0 1800m<\/p>\n<ul>\n<li>3 x 500m segments<\/li>\n<li>300 m segment long and smooth<\/li>\n<\/ul>\n<p>LAP:\u00a0 300m<\/p>\n<ul>\n<li>3 times through:<br \/>\n&#8211; run in off the beach<br \/>\n&#8211; swim out through the waves to approx. 75m<br \/>\n&#8211; 30 sec rest<br \/>\n&#8211; swim back through the waves<br \/>\n&#8211; run up the beach<br \/>\n&#8211; 90 sec rest<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 400m<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/connect.garmin.com\/activity\/embed\/932073905\" height=\"500\" width=\"465\" frameborder=\"0\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Open Water Aerobic Session at Noosa Beach Great conditions &#8211; ESE wind &#8211; so in the lee of the headline decent swell and a dumping shore break 22C Warm Up:\u00a0 600m EN-1:\u00a0 1800m 3 x 500m segments 300 m segment &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5030\">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\/5030"}],"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=5030"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5030\/revisions"}],"predecessor-version":[{"id":5039,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5030\/revisions\/5039"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5030"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5030"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5030"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}