{"id":7589,"date":"2019-08-06T22:45:44","date_gmt":"2019-08-07T02:45:44","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7589"},"modified":"2019-08-07T23:54:00","modified_gmt":"2019-08-08T03:54:00","slug":"noosa-1500-specifics-wk-49-wednesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7589","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 4\/9 &#8211; Wednesday"},"content":{"rendered":"<p>Borden Noon &#8211; IM\/BK mix for base aerobic<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>Kick:\u00a0 400 (50 recov)<\/p>\n<ul>\n<li>8\u00a0x 50\u00a0Kick Fins on 1:00 (4x FS, 4x BK)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>EN-1:\u00a0\u00a01200\u00a0\u00a0 (50 Recov)<\/p>\n<ul>\n<li>200 BK on 4:00, swim 3:30<\/li>\n<li>5\u00a0\u00a0x 100 BK on 2:00, swim 1:39<\/li>\n<li>5\u00a0x 100 IM on 2:00, swim 1:39<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 500\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>300 FS on 5:00, swim 4:30\u00a0 act:\u00a0 4:30<\/strong><\/li>\n<li><strong>200 FS on 3:15, swim 2:55\u00a0\u00a0 act:\u00a0 2:55<\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0300\u00a0 (150 Recov)<\/p>\n<ul>\n<li>4\u00a0x (50 FS Fast,\u00a025 easy) on\u00a01:30<\/li>\n<li>4 x (25 FS Fast, 25 easy) on 1:15<\/li>\n<\/ul>\n<p>Swim Down :\u00a0 200<\/p>\n<p>Work 2800 + WU\/SD 750 = 3550<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; IM\/BK mix for base aerobic Warm Up:\u00a0 500 Kick:\u00a0 400 (50 recov) 8\u00a0x 50\u00a0Kick Fins on 1:00 (4x FS, 4x BK) 50 easy EN-1:\u00a0\u00a01200\u00a0\u00a0 (50 Recov) 200 BK on 4:00, swim 3:30 5\u00a0\u00a0x 100 BK on 2:00, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7589\">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\/7589"}],"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=7589"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7589\/revisions"}],"predecessor-version":[{"id":7595,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7589\/revisions\/7595"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7589"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}