{"id":6640,"date":"2018-10-07T23:30:41","date_gmt":"2018-10-08T03:30:41","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6640"},"modified":"2018-10-12T00:03:27","modified_gmt":"2018-10-12T04:03:27","slug":"race-prep-wk-24-sunday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6640","title":{"rendered":"Race Prep &#8211; WK 2\/4 &#8211; Sunday"},"content":{"rendered":"<p>Long Aerobic &#8211; Collingwood 8am<\/p>\n<p>Warm Up:\u00a0 600m<\/p>\n<p>EN-1 \/ Kick:\u00a0 1200 \/ 300<\/p>\n<ul>\n<li>2 x 50 FS Fins\u00a0Kick on 1:30<\/li>\n<li>2 x 50 BK Fins\u00a0Kick on 1:30<\/li>\n<li>2 x 50 BR<\/li>\n<li>50 easy<\/li>\n<li>300 FS Pull\u00a0on 3:30<\/li>\n<li>200 BK Fins on 4:00<\/li>\n<li>2\u00a0x 100 BK on 2:00<\/li>\n<li>2 x 100 FS on 1:45<\/li>\n<li>3\u00a0x 100 IM on 2:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m<\/p>\n<ul>\n<li>500 FS for time &#8211; 7:53<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Long Aerobic &#8211; Collingwood 8am Warm Up:\u00a0 600m EN-1 \/ Kick:\u00a0 1200 \/ 300 2 x 50 FS Fins\u00a0Kick on 1:30 2 x 50 BK Fins\u00a0Kick on 1:30 2 x 50 BR 50 easy 300 FS Pull\u00a0on 3:30 200 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=6640\">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\/6640"}],"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=6640"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6640\/revisions"}],"predecessor-version":[{"id":6660,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/6640\/revisions\/6660"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6640"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}