{"id":7822,"date":"2019-09-23T00:19:48","date_gmt":"2019-09-23T04:19:48","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7822"},"modified":"2019-09-23T00:40:23","modified_gmt":"2019-09-23T04:40:23","slug":"noosa-1500-race-prep-wk-25-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7822","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 2\/5 &#8211; Monday"},"content":{"rendered":"<p>Borden Noon &#8211; Start of the Second Week of Race Prep<\/p>\n<p>Warm Up:\u00a0 500<\/p>\n<p>EN-1:\u00a0 1000 (50 recov)<\/p>\n<ul>\n<li>4\u00a0x 100 FS Pull on 1:45, swim 1:30\u00a0 &#8230; focus on arm entry\/pull<\/li>\n<li>100 BK on 2:00<\/li>\n<li>4\u00a0x 100 FS on 1:45, swim\u00a01:30\u00a0&#8230; ditto<\/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<br \/>\nUsing Tempo Trainer @: <\/strong>SPM<br \/>\n#1\u00a0 61<br \/>\n#2\u00a0 62<br \/>\n#3\u00a0 63<br \/>\n#4\u00a0 64<br \/>\n#5\u00a0 65<strong><br \/>\n<\/strong>#6\u00a0\u00a066<br \/>\n#7\u00a0 67<br \/>\n#8\u00a0 68<\/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>2 x 50 Fast on 1:15<\/li>\n<li>2\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; Start of the Second Week of Race Prep Warm Up:\u00a0 500 EN-1:\u00a0 1000 (50 recov) 4\u00a0x 100 FS Pull on 1:45, swim 1:30\u00a0 &#8230; focus on arm entry\/pull 100 BK on 2:00 4\u00a0x 100 FS on 1:45, &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7822\">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\/7822"}],"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=7822"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7822\/revisions"}],"predecessor-version":[{"id":7825,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7822\/revisions\/7825"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7822"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7822"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7822"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}