{"id":7787,"date":"2019-09-15T14:43:04","date_gmt":"2019-09-15T18:43:04","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7787"},"modified":"2019-09-16T23:46:52","modified_gmt":"2019-09-17T03:46:52","slug":"noosa-1500-race-prep-wk-15-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7787","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 1\/5 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon &#8211; First Week of Race Prep Phase &#8211; Monday<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1:\u00a0 1000 (50 recov)<\/p>\n<ul>\n<li>2 x 200 FS Pull on 3:20, swim 3:05\u00a0 <span style=\"color: #ff0000;\">act:\u00a0 Awful<\/span><\/li>\n<li>100 BK on 2:00<\/li>\n<li>2 x 200 FS on 3:20, swim 3:05\u00a0 <span style=\"color: #ff0000;\">act:\u00a0 Awful<\/span><\/li>\n<li>100 BK on 2:00<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 400<\/strong> (100 recov) with HRM<\/p>\n<ul>\n<li><strong>8 x 50 on 1:00, swim ~42sec effort Using Tempo Trainer @:<br \/>\n<\/strong>SPM\u00a0&#8211; SwimTime &#8211; Strokes\/50m &#8211; Heart Rate<br \/>\n#1\u00a0 52\u00a0&#8211; 44.9 &#8211; 18 &#8211; 154<br \/>\n#2\u00a0 55 &#8211; 43.6 &#8211; 18 &#8211; 161<br \/>\n#3\u00a0 58 &#8211; 43.4\u00a0&#8211; 19 &#8211; 163<br \/>\n#4\u00a0 61 &#8211; 43.1 &#8211; 20 &#8211; 165<br \/>\n<span style=\"color: #339966;\"><strong>#5\u00a0 64 &#8211; 42.2 &#8211; 20 &#8211; 165<\/strong><\/span><br \/>\n#6\u00a0 67 &#8211; 42.3 &#8211; 22 &#8211; 165<br \/>\n#7\u00a0 70 &#8211; 42.7 &#8211; 24 &#8211; 164<br \/>\n#8\u00a0 73 &#8211; 42.6 &#8211; 24 &#8211; 164<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 400 (100 recov)<\/p>\n<ul>\n<li>2 x 100\u00a0Kick<\/li>\n<li>4 x 50 Kick<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 350 (250 recov)<\/p>\n<ul>\n<li>4\u00a0x (50 Fast, 25 easy) continuous<\/li>\n<li>6 x (25 Fast, 25 easy) on 1:15, 17 Strokes, 17 sec<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; First Week of Race Prep Phase &#8211; Monday Warm Up:\u00a0 500 EN-1:\u00a0 1000 (50 recov) 2 x 200 FS Pull on 3:20, swim 3:05\u00a0 act:\u00a0 Awful 100 BK on 2:00 2 x 200 FS on 3:20, swim &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7787\">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\/7787"}],"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=7787"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7787\/revisions"}],"predecessor-version":[{"id":7795,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7787\/revisions\/7795"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7787"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}