{"id":7690,"date":"2019-08-25T21:01:36","date_gmt":"2019-08-26T01:01:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7690"},"modified":"2019-08-27T19:31:18","modified_gmt":"2019-08-27T23:31:18","slug":"noosa-1500-specifics-wk-79-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7690","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 7\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Collingwood Noon &#8211; FS Focus<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0\u00a01200\u00a0 (100 Recov)<\/p>\n<ul>\n<li>400 FS Fins \/ Paddles on 6:15\u00a0 (act:\u00a0 5:47)<\/li>\n<li>400 FS Pull \/ Paddles on 6:30, swim &lt;6:10\u00a0 (act:\u00a0 5:58)<\/li>\n<li>400 FS\u00a0swim &lt;6:10\u00a0\u00a0<span style=\"color: #ff0000;\"><strong> (act:\u00a0 6:21 &#8230; BAD)<\/strong><\/span><\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0\u00a0900\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>9 x 100 FS on 1:40, swim 1:28 (sight every\u00a06 cycles)<br \/>\n<span style=\"color: #ff0000;\">(act:\u00a0 1:29, 1:31, 1:31, 1:31, 1:31, 1:31, 1:32 1:31, 1:29) &#8230; NOT GOOD<\/span><br \/>\n<\/strong><\/li>\n<li>100\u00a0easy<\/li>\n<\/ul>\n<p><strong>EN-3:\u00a0 400\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>8 x 50 FS on 5<\/strong><strong>0, swim 40<br \/>\n<span style=\"color: #ff0000;\">(act:\u00a0 41, 42, 43, 44, 45, 44, 45, 46) &#8230; NOT GOOD<br \/>\nnext time use <span style=\"color: #008000;\">on 55sec<\/span><\/span><\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 400 (50 recov)\u00a0\u00a0 (act:\u00a0 Good &#8230; with fully warmed up legs)<\/p>\n<ul>\n<li>2 x 100 Kick (1x FS, 1x BK)<\/li>\n<li>4 x 50 Kick (2x FS, 2x BK)<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><del>LAP:\u00a0 300 \/ 300 Recov &#8230; ran out of time<\/del><\/p>\n<ul>\n<li><del>6\u00a0x 50 FS Fins\u00a0\/ Paddles Min Strokes\/Min Time ON 1:15<\/del><\/li>\n<\/ul>\n<p>Swim Down:<del>\u00a0 200<\/del> &#8230; ONLY time for 50<\/p>\n<p>Work\u00a03500 + WU\/SD 700 = 4200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Collingwood Noon &#8211; FS Focus Warm Up:\u00a0 500m EN-1:\u00a0\u00a01200\u00a0 (100 Recov) 400 FS Fins \/ Paddles on 6:15\u00a0 (act:\u00a0 5:47) 400 FS Pull \/ Paddles on 6:30, swim &lt;6:10\u00a0 (act:\u00a0 5:58) 400 FS\u00a0swim &lt;6:10\u00a0\u00a0 (act:\u00a0 6:21 &#8230; BAD) 100\u00a0easy EN-2:\u00a0\u00a0900\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7690\">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\/7690"}],"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=7690"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7690\/revisions"}],"predecessor-version":[{"id":7703,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7690\/revisions\/7703"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7690"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}