{"id":6582,"date":"2018-09-23T23:21:09","date_gmt":"2018-09-24T03:21:09","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6582"},"modified":"2018-09-24T23:47:34","modified_gmt":"2018-09-25T03:47:34","slug":"week-14-race-prep-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6582","title":{"rendered":"Race Prep &#8211; Week 1\/4 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon \u2013 Long Aerobic Session<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ Kick:\u00a0 1200 \/ 200<\/p>\n<ul>\n<li>2 x 50 FS Fins\u00a0Kick on 1:30<\/li>\n<li>400 FS Fins on 6:30<\/li>\n<li>300 FS Pull on 5:00<\/li>\n<li>2 x 50 BK Fins\u00a0Kick on 1:30<\/li>\n<li>5 x 100 BK on 2:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m<\/p>\n<ul>\n<li>5\u00a0x [100 FS, crisscross pool run]<br \/>\n(act:\u00a0 1:32, 1:38, 1:37, 1:37, 1:35 &#8230; tough)<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon \u2013 Long Aerobic Session Warm Up:\u00a0 600m EN-1 \/ Kick:\u00a0 1200 \/ 200 2 x 50 FS Fins\u00a0Kick on 1:30 400 FS Fins on 6:30 300 FS Pull on 5:00 2 x 50 BK Fins\u00a0Kick on 1:30 5 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6582\">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\/6582"}],"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=6582"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6582\/revisions"}],"predecessor-version":[{"id":6604,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6582\/revisions\/6604"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6582"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}