{"id":7892,"date":"2019-10-06T17:25:14","date_gmt":"2019-10-06T21:25:14","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7892"},"modified":"2019-10-07T20:14:29","modified_gmt":"2019-10-08T00:14:29","slug":"noosa-1500-race-prep-wk-45-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7892","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 4\/5 &#8211; Monday 7-Oct"},"content":{"rendered":"<p>Borden Noon &#8211;\u00a04th Week of Race Prep<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 1000 (50 recov)<br \/>\n&#8212; full set on pace time &#8230; no additional rest &#8212;<\/p>\n<ul>\n<li>4\u00a0x 100 FS Pull on 1:45, swim 1:29<br \/>\n<span style=\"color: #008000;\">#1 &#8211; 1:28.8<\/span><br \/>\n<span style=\"color: #008000;\">#2 &#8211; 1:29.0<\/span><br \/>\n<span style=\"color: #008000;\">#3 &#8211; 1:27.7<\/span><br \/>\n<span style=\"color: #008000;\">#4 &#8211; 1:28.3<\/span><\/li>\n<li>100 BK on 2:00, swim 1:45<br \/>\n1:45.5<\/li>\n<li>4\u00a0x 100 FS on 1:45, swim\u00a01:29<br \/>\n<span style=\"color: #008000;\">#1 &#8211; 1:28.5<\/span><br \/>\n<span style=\"color: #008000;\">#2 &#8211; 1:27.9<\/span><br \/>\n<span style=\"color: #008000;\">#3 &#8211; 1:27.6<\/span><br \/>\n<span style=\"color: #008000;\">#4 &#8211; 1:27.9<\/span><\/li>\n<li>100 BK swim 1:45<br \/>\n1:42.0<\/li>\n<li>100 easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 400<\/strong> (100 recov)<\/p>\n<ul>\n<li><strong>8 x 50 on 55sec, swim 41-42sec<br \/>\nact:\u00a0 <span style=\"color: #008000;\">41.2, 41.4, 41.6, 41.6, 41.3, 41.0, 41.0, 39.8<\/span><br \/>\n<\/strong><\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 400 (100 recov)<\/p>\n<ul>\n<li>3\u00a0x 100\u00a0FS Kick &#8230; <strong><span style=\"color: #008000;\">good &amp; Killer on 2:45<\/span><\/strong><\/li>\n<li>2\u00a0x 50 BK Kick<\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 350 (200 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 (35m deck walk, 25m FS Sprint with sighting) continuous<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211;\u00a04th Week of Race Prep Warm Up:\u00a0 800 EN-1:\u00a0 1000 (50 recov) &#8212; full set on pace time &#8230; no additional rest &#8212; 4\u00a0x 100 FS Pull on 1:45, swim 1:29 #1 &#8211; 1:28.8 #2 &#8211; 1:29.0 #3 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7892\">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\/7892"}],"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=7892"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7892\/revisions"}],"predecessor-version":[{"id":7958,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7892\/revisions\/7958"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7892"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}