{"id":6591,"date":"2018-09-24T23:25:32","date_gmt":"2018-09-25T03:25:32","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6591"},"modified":"2018-09-27T23:40:24","modified_gmt":"2018-09-28T03:40:24","slug":"race-prep-week-14-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6591","title":{"rendered":"Race Prep &#8211; Week 1\/4 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon \u2013 Race Pace<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ Kick:\u00a0 500 \/ 300<\/p>\n<ul>\n<li>2 x 50 FS\u00a0Kick on 1:30<\/li>\n<li>300 FS Pull on 5:00 (act:\u00a0 4:36)<\/li>\n<li>2 x 50 BK\u00a0Kick on 1:30<\/li>\n<li>200 BK, swim &lt;3:30 (act:\u00a0 3:29)<\/li>\n<li>2 x 50 BR Kick<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 250m<\/p>\n<ul>\n<li>5 x 50\u00a0FS on 1:00, swim 40 (act:\u00a0 42, 41, 41, 41, 40)<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 400m<\/p>\n<ul>\n<li>2 x (100\u00a0BK on 2:00, swim 1:40) (act:\u00a0 1:36, 1:36)<\/li>\n<li>100 Recovery<\/li>\n<li>{<br \/>\n50 FL,\u00a0 (46)<br \/>\n50 BK, (49)<br \/>\n50 BR,\u00a0(54)<br \/>\n50 FS\u00a0\u00a0 (43) &#8230; 3:17<br \/>\nAll on 1:00<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 200<\/p>\n<ul>\n<li>50 FS Fast, 50 easy on 2:15 (act:\u00a0 38.8)<\/li>\n<li>2 x (25 FS Fast, 25 easy) on 1:30<\/li>\n<li>50 BK Fast, 50 easy on 2:15 (act:\u00a0 44.9)<\/li>\n<li>2 x (25 BK Fast, 25 easy) on 1:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon \u2013 Race Pace Warm Up:\u00a0 600m EN-1 \/ Kick:\u00a0 500 \/ 300 2 x 50 FS\u00a0Kick on 1:30 300 FS Pull on 5:00 (act:\u00a0 4:36) 2 x 50 BK\u00a0Kick on 1:30 200 BK, swim &lt;3:30 (act:\u00a0 3:29) 2 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6591\">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\/6591"}],"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=6591"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6591\/revisions"}],"predecessor-version":[{"id":6609,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6591\/revisions\/6609"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6591"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}