{"id":7877,"date":"2019-10-02T22:35:43","date_gmt":"2019-10-03T02:35:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7877"},"modified":"2019-10-04T00:01:32","modified_gmt":"2019-10-04T04:01:32","slug":"noosa-1500-race-prep-wk-35-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7877","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 3\/5 &#8211; Thursday"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 800 (50 recov)<\/p>\n<ul>\n<li>3\u00a0x 100 FS Pull Paddles on 1:45, swim 1:30<br \/>\nact:\u00a0 1:31, 1:31, 1:29<\/li>\n<li>200 BK on 4:00<br \/>\nact:\u00a0 3:30<\/li>\n<li>300 FS, swim &lt;4:40<br \/>\nact:\u00a0 4:37<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 300<\/strong> (100 recov)<\/p>\n<ul>\n<li><strong>3\u00a0x\u00a0100 FS on\u00a0140 sec, swim\u00a01:26<br \/>\nact:\u00a0 1:28, 1:28, 1:27<br \/>\n<\/strong><\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 300 (100 recov)<\/p>\n<ul>\n<li>2 x 100\u00a0Kick<\/li>\n<li>2 x 50 Kick<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 250 (250 recov)<\/p>\n<ul>\n<li>2\u00a0x 50 FS Fast on 1:15<br \/>\nact:\u00a0 39, 39<\/li>\n<li>(50 Fast, 50 easy) continuous\u00a0 (39)<\/li>\n<li>4 x (35 Deck Walk, 25 FS Sprint) continuous<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Warm Up:\u00a0 800 EN-1:\u00a0 800 (50 recov) 3\u00a0x 100 FS Pull Paddles on 1:45, swim 1:30 act:\u00a0 1:31, 1:31, 1:29 200 BK on 4:00 act:\u00a0 3:30 300 FS, swim &lt;4:40 act:\u00a0 4:37 50 easy EN-2:\u00a0 300 (100 recov) &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7877\">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\/7877"}],"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=7877"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7877\/revisions"}],"predecessor-version":[{"id":7890,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7877\/revisions\/7890"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7877"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}