{"id":7881,"date":"2019-10-02T22:41:43","date_gmt":"2019-10-03T02:41:43","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7881"},"modified":"2019-10-04T22:16:49","modified_gmt":"2019-10-05T02:16:49","slug":"noosa-1500-race-prep-wk-35-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7881","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 3\/5 &#8211; Friday"},"content":{"rendered":"<p>Borden Noon &#8211;\u00a0Broken 1200 Race Pace Set &#8211; Weights<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 600 (200 Recov)<\/p>\n<ul>\n<li>3\u00a0x 100 FS Pull on 1:45, swim 1:30<br \/>\n#1 &#8211; 1:30.4<br \/>\n#2 &#8211; 1:31.4<br \/>\n#3 &#8211; 1:30.4<\/li>\n<li>3\u00a0x 100 FS on 1:45, swim 1:30<br \/>\n#1 &#8211; 1:33.7<br \/>\n#2 &#8211; 1:32.2<br \/>\n#3 &#8211; 1:29.3<\/li>\n<li>200 Recovery<\/li>\n<\/ul>\n<p><strong>Race Pace:\u00a0 1200 (200 Recov)<\/strong><\/p>\n<ul>\n<li><strong>4\u00a0x\u00a0<\/strong><strong>300 FS on 5:00, swim 4:30-4:35<br \/>\n<span style=\"color: #008000;\">#1 &#8211; 4:34.3<\/span><br \/>\n<span style=\"color: #008000;\">#2 &#8211; 4:31.4<\/span><br \/>\n<span style=\"color: #008000;\">#3 &#8211; 4:31.7<\/span><br \/>\n<span style=\"color: #008000;\">#4 &#8211; 4:23.6<\/span><br \/>\n<span style=\"color: #008000;\">Total Swim Time:\u00a0 18:01<\/span> &#8211; 1:30\/100m &#8211;\u00a0with 1:24 rest<br \/>\n@ 27C Water Temp<\/strong><\/li>\n<li>200 Recov mix FS\/BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 200\u00a0 (100 Recovery)<\/p>\n<ul>\n<li>2\u00a0x (50 FS Fast 17\/18, 50 FS Recovery also 17\/18 strokes) on 2:30<\/li>\n<li>4 x (deck walk, 25 Sprint) continuous<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211;\u00a0Broken 1200 Race Pace Set &#8211; Weights Warm Up:\u00a0 800 EN-1:\u00a0 600 (200 Recov) 3\u00a0x 100 FS Pull on 1:45, swim 1:30 #1 &#8211; 1:30.4 #2 &#8211; 1:31.4 #3 &#8211; 1:30.4 3\u00a0x 100 FS on 1:45, swim 1:30 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7881\">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\/7881"}],"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=7881"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7881\/revisions"}],"predecessor-version":[{"id":7891,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7881\/revisions\/7891"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7881"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7881"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7881"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}