{"id":6097,"date":"2017-06-13T23:37:01","date_gmt":"2017-06-14T03:37:01","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6097"},"modified":"2017-06-15T00:11:33","modified_gmt":"2017-06-15T04:11:33","slug":"noosa-gen-aerobic-wk-15-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6097","title":{"rendered":"Noosa &#8211; Gen Aerobic WK 1\/5 &#8211;  Wednesday"},"content":{"rendered":"<p>Borden Noon- Possibly with Swim\/Bike first<\/p>\n<p>No Warm Up<\/p>\n<p>500 Swim:\u00a0 7:32<\/p>\n<p>T1:\u00a0 2:23<\/p>\n<p>Bike 15km:\u00a0 31:46\u00a0 with 28.3kph avg, 61.7 Max<\/p>\n<p>Approx 500m swim down<\/p>\n<p><del>Warm Up:\u00a0 500m<\/del><\/p>\n<p><del>Recov:\u00a0 300<\/del><\/p>\n<ul>\n<li><del>2\u00a0x (25 Kick, 50 Swim, 25 Kick, 50 Swim)<\/del><\/li>\n<\/ul>\n<p><del>EN-1\/Kick:\u00a0 1200 \/ 300<\/del><\/p>\n<ul>\n<li><del>3 x 50 Fin Kick on 1:00<\/del><\/li>\n<li><del>3 x 200 FS (Fins, Pull, Swim) on 3:30<\/del><\/li>\n<li><del>100 BK on 2:00, swim 1:45<\/del><\/li>\n<li><del>3 x 50 Fin Kick on 1:00<\/del><\/li>\n<li><del>4 x 100 FS on 1:40, swim 1:28<\/del><\/li>\n<li><del>100 BK, swim 1:45<\/del><\/li>\n<\/ul>\n<p><del>LAP:\u00a0 200 \/ 200 recov<\/del><\/p>\n<ul>\n<li><del>2 x (50 Fast, 50 easy)<\/del><\/li>\n<li><del>4 x (25 Fast, 25 easy)<\/del><\/li>\n<\/ul>\n<p><del>Swim Down:\u00a0 200m<\/del><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon- Possibly with Swim\/Bike first No Warm Up 500 Swim:\u00a0 7:32 T1:\u00a0 2:23 Bike 15km:\u00a0 31:46\u00a0 with 28.3kph avg, 61.7 Max Approx 500m swim down Warm Up:\u00a0 500m Recov:\u00a0 300 2\u00a0x (25 Kick, 50 Swim, 25 Kick, 50 Swim) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6097\">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\/6097"}],"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=6097"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6097\/revisions"}],"predecessor-version":[{"id":6100,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6097\/revisions\/6100"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6097"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}