{"id":7765,"date":"2019-09-09T23:04:11","date_gmt":"2019-09-10T03:04:11","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7765"},"modified":"2019-09-10T23:39:14","modified_gmt":"2019-09-11T03:39:14","slug":"noosa-1500-specifics-wk-99-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7765","title":{"rendered":"Noosa 1500 &#8211; Specifics WK 9\/9 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Recovery Week &#8211;\u00a0FS Session<\/p>\n<p>EN-1:\u00a0\u00a0900<\/p>\n<ul>\n<li>3 x 100 FS Fins\/Paddles on 1:45<\/li>\n<li>3 x 100 FS Pull on 1:45<\/li>\n<li>3 x 100 FS on 1:45<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 600\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>100 FS on 1:45, swim 1:30\u00a0 <span style=\"color: #008000;\">(act:\u00a0 1:28)<\/span><\/strong><\/li>\n<li><strong>200 FS on 3:15, swim 3:00\u00a0 <span style=\"color: #008000;\">(act:\u00a0 2:55)<\/span><\/strong><\/li>\n<li><strong>300 FS, swim 4:30 <span style=\"color: #008000;\">(act:\u00a0 1:25, 2:55, 4:25 splits)<\/span><\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p><strong>Race-Pace:\u00a0 400\u00a0 <\/strong>(100 Recov)<\/p>\n<ul>\n<li><strong>16 x 25 FS on 30, swim 22<br \/>\n<span style=\"color: #008000;\">act:\u00a0 started @ 17 Strokes and rose to 19.5 &#8230;<\/span><br \/>\n<span style=\"color: #008000;\">average was about 19 strokes\/21 sec<\/span><br \/>\n<\/strong><\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p>FIN Kick:\u00a0 400<\/p>\n<ul>\n<li>2 x (100\u00a0Kick, 2 x 50 Kick) 1x FS, 1x BK<\/li>\n<\/ul>\n<p>LAP:\u00a0\u00a0200\u00a0 (150 Recov)<\/p>\n<ul>\n<li>2\u00a0x (50 FS Fast, 25 easy) continuous &#8230; All FS<\/li>\n<li>100 easy<\/li>\n<li><del>4 x (25 FS Fast, 25 easy) on 1:15 &#8230; All FS<\/del><\/li>\n<\/ul>\n<p>Swim Down :\u00a0 200<\/p>\n<p>Work\u00a01950 + WU\/SD 700 = 2650<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Recovery Week &#8211;\u00a0FS Session EN-1:\u00a0\u00a0900 3 x 100 FS Fins\/Paddles on 1:45 3 x 100 FS Pull on 1:45 3 x 100 FS on 1:45 EN-2:\u00a0 600\u00a0 (100 Recov) 100 FS on 1:45, swim 1:30\u00a0 (act:\u00a0 1:28) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7765\">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\/7765"}],"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=7765"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7765\/revisions"}],"predecessor-version":[{"id":7770,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7765\/revisions\/7770"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7765"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7765"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7765"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}