{"id":7789,"date":"2019-09-15T14:46:13","date_gmt":"2019-09-15T18:46:13","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7789"},"modified":"2019-09-17T20:01:30","modified_gmt":"2019-09-18T00:01:30","slug":"noosa-1500-race-prep-wk-15-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7789","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 1\/5 &#8211; Tuesday"},"content":{"rendered":"<p>Borden Noon &#8211; Race Prep Main set for 1000<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1:\u00a0 800 (200 Recov)<\/p>\n<ul>\n<li>4 x 100 FS Pull on 1:45, swim 1:30<\/li>\n<li>2 x 200 FS on 3:20, swim &lt;3:05<\/li>\n<li>200 Recovery<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 1000 (200 Recov)<\/p>\n<ul>\n<li>25m Deck Walk, 25m FS Sprint<br \/>\nGO on 15+sec to next Colour Top*** Hit Pace ***<\/li>\n<li><strong>5 x 100 on 1:40, swim 1:26<br \/>\n<span style=\"color: #ff0000;\">act:\u00a0 1:26, 1:28, 1:29, 1:30, 1:32 &#8230; not the greatest &#8230; hard and didn&#8217;t hold stroke length<\/span><br \/>\n<\/strong><\/li>\n<li>Out, 25m Deck Walk, 25m FS Sprint*** Hit Pace ***<\/li>\n<li><strong>5 x 100 on 1:40, swim 1:26<br \/>\n<span style=\"color: #339966;\">act:\u00a0 1:28, 1:29, 1:29, 1:28, 1:25 &#8230; better than the first five &#8230; held onto stroke length at a lower SR<\/span><br \/>\n<\/strong><\/li>\n<li>Out 25m Deck Walk<br \/>\neasy 25<\/li>\n<li>200 Recov mix FS\/BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 200\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>4 x (50 FS Fast 17\/18, 50 FS Recovery) on 1:45 &#8211; 2:00<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Race Prep Main set for 1000 Warm Up:\u00a0 500 EN-1:\u00a0 800 (200 Recov) 4 x 100 FS Pull on 1:45, swim 1:30 2 x 200 FS on 3:20, swim &lt;3:05 200 Recovery Race Pace:\u00a0 1000 (200 Recov) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7789\">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\/7789"}],"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=7789"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7789\/revisions"}],"predecessor-version":[{"id":7804,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7789\/revisions\/7804"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7789"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}