{"id":5766,"date":"2016-10-06T11:27:56","date_gmt":"2016-10-06T15:27:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5766"},"modified":"2016-10-06T19:48:17","modified_gmt":"2016-10-06T23:48:17","slug":"noosa-race-prep-wk-34-thursday-2","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5766","title":{"rendered":"Noosa &#8211; Race Prep &#8211; WK 3\/4 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon \u2013 Long FS session<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>4\u00a0x 50 Fin Kick\u00a0 on 1:00<\/li>\n<\/ul>\n<p>EN-1:\u00a0 800m<\/p>\n<ul>\n<li>300 FS Fins, every 4th length BK\u00a0on 5:00<\/li>\n<li>300 FS Pull on 5:00<\/li>\n<li>2\u00a0x 100 FS on 1:45, \u00a0swim 1:30<\/li>\n<\/ul>\n<p>EN-2:\u00a0 1000m<\/p>\n<ul>\n<li>Water Run \u2013 Shallow to Deep<\/li>\n<li>200 FS\u00a0on 3:15, swim 3:00 (act:\u00a0 2:58)<\/li>\n<li>300 FS on 4:45, swim 4:30 (act:\u00a0 4:28)<\/li>\n<li>Water Run \u2013 Deep to Shallow, around, Shallow to Deep<\/li>\n<li>300 FS on 4:45, swim 4:30 (act:\u00a0 4:29)<\/li>\n<li>200 FS Strong, (act:\u00a0 2:50)<\/li>\n<li>Water Run \u2013 Deep to Shallow (tough again)<\/li>\n<\/ul>\n<p>Recovery:\u00a0 100m<\/p>\n<ul>\n<li>50 BK Fins<\/li>\n<\/ul>\n<p>LAP:\u00a0 250m \/\u00a0250 recovery<\/p>\n<ul>\n<li>4\u00a0x (50\u00a0Sprint, 50 recovery) 2x FS, 2x BK<\/li>\n<li>2 x (25 Sprint, 25 easy) FS<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon \u2013 Long FS session Warm Up:\u00a0 500m Kick:\u00a0 200m 4\u00a0x 50 Fin Kick\u00a0 on 1:00 EN-1:\u00a0 800m 300 FS Fins, every 4th length BK\u00a0on 5:00 300 FS Pull on 5:00 2\u00a0x 100 FS on 1:45, \u00a0swim 1:30 EN-2:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=5766\">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\/5766"}],"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=5766"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5766\/revisions"}],"predecessor-version":[{"id":5770,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/5766\/revisions\/5770"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5766"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5766"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5766"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}