{"id":7842,"date":"2019-09-24T23:22:49","date_gmt":"2019-09-25T03:22:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7842"},"modified":"2019-09-28T00:17:33","modified_gmt":"2019-09-28T04:17:33","slug":"noosa-1500-race-prep-wk-25-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7842","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 2\/5 &#8211; Friday"},"content":{"rendered":"<p>Borden Closed for Sports Day &#8211; E.B. &#8211; Broken 1500 Race Pace Set &#8211; Weights??<\/p>\n<p>Warm Up:\u00a0 800<\/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>4 x 100 FS on 1:45, swim 1:30<\/li>\n<li>200 Recovery<\/li>\n<\/ul>\n<p><strong>Race Pace:\u00a0 1500 (200 Recov)<\/strong><\/p>\n<ul>\n<li><strong>3 x (<\/strong><br \/>\n<strong>&#8211; 200 FS on 3:15, swim 3:00<\/strong><br \/>\n<strong><strong>&#8211; 300 FS on 5:00, swim 4:30 &#8211; 4:35 ) continuous on pace<br \/>\n<\/strong><\/strong><span style=\"color: #008000;\">Results:<br \/>\n<\/span><strong><span style=\"color: #008000;\">200 &#8211; 3:00.6, on 3:15 (14 sec)<br \/>\n<\/span><\/strong><strong><span style=\"color: #008000;\">300 &#8211; 4:33.4, on 5:00 (26 sec)<br \/>\n<\/span><\/strong><strong><span style=\"color: #008000;\">200 &#8211; 2:58.9, on 3:15 (16 sec)<br \/>\n<\/span><\/strong><strong><span style=\"color: #008000;\">300 &#8211; 4:31.5, on 5:00 (28 sec)<br \/>\n<\/span><\/strong><strong><span style=\"color: #008000;\">200 &#8211; 3:00.3, on 3:15 (15 sec)<br \/>\n<\/span><\/strong><strong><span style=\"color: #008000;\">300 &#8211; 4:31.8<br \/>\n<\/span><\/strong><strong><strong><span style=\"color: #008000;\"><span style=\"color: #000000;\">Total Swim Time for 1500<\/span> 22:36 <span style=\"color: #000000;\">with rest<\/span> 1:39<\/span><\/strong><\/strong><\/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 also 17\/18 strokes) on 2:30<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Closed for Sports Day &#8211; E.B. &#8211; Broken 1500 Race Pace Set &#8211; Weights?? Warm Up:\u00a0 800 EN-1:\u00a0 800 (200 Recov) 4 x 100 FS Pull on 1:45, swim 1:30 4 x 100 FS on 1:45, swim 1:30 200 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7842\">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\/7842"}],"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=7842"}],"version-history":[{"count":11,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7842\/revisions"}],"predecessor-version":[{"id":7857,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7842\/revisions\/7857"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7842"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}