{"id":7897,"date":"2019-10-06T17:32:42","date_gmt":"2019-10-06T21:32:42","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7897"},"modified":"2019-10-08T22:25:12","modified_gmt":"2019-10-09T02:25:12","slug":"noosa-1500-race-prep-wk-45-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7897","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 4\/5 &#8211; Tuesday 8-Oct"},"content":{"rendered":"<p>Borden Noon &#8211; Race Prep Main set for 1000<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 800 (200 Recov)<\/p>\n<ul>\n<li>2\u00a0x 200 FS Pull on 3:30, swim &lt;3:05<\/li>\n<li>2 x 200 FS on 3:30, swim &lt;3:05<\/li>\n<li>200 Recovery<\/li>\n<\/ul>\n<p><strong>Race Pace:\u00a0 1000<\/strong> (200 Recov)<\/p>\n<ul>\n<li>25m Deck Walk, 25m FS Sprint GO on 15+sec to next Colour Top<\/li>\n<li><strong><strong>200 FS on 3:15, swim\u00a0&lt;3:00\u00a0 <span style=\"color: #008000;\">act:\u00a0 3:02.2<\/span><\/strong><\/strong><\/li>\n<li><strong><strong>300 FS\u00a0swim &lt;4:30\u00a0\u00a0 <span style=\"color: #008000;\">act:\u00a0 4:31.3<\/span><\/strong><\/strong><\/li>\n<li>25m Deck Walk, 25m FS Sprint, Go on 15+sec to next Colour Top<\/li>\n<li><strong><strong><strong><strong><strong><strong>300 FS\u00a0swim &lt;4:30\u00a0\u00a0 <span style=\"color: #008000;\">act:\u00a0 4:34.6\u00a0 <\/span><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><span style=\"color: #008000;\"><span style=\"color: #ff0000;\">(tough segment)<\/span><\/span><\/li>\n<li><strong><strong><strong><strong>200 FS on 3:15, swim\u00a0&lt;3:00<\/strong><\/strong>\u00a0\u00a0 <span style=\"color: #008000;\">act:\u00a0 2:55.1<\/span><br \/>\nTotal Swim time for 1000m = <span style=\"color: #008000;\">15:03.2<\/span><br \/>\n<\/strong><\/strong><\/li>\n<li>Out 25m Deck Walk easy 25<\/li>\n<li>200 Recov mix FS\/BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 200\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>2 x (50 FS Fast 17\/18, 50 FS Recovery) on 2:15<\/li>\n<li>4 x (deck walk 35m, 25 FS\u00a0sprint with sighting) continuous<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon &#8211; Race Prep Main set for 1000 Warm Up:\u00a0 800 EN-1:\u00a0 800 (200 Recov) 2\u00a0x 200 FS Pull on 3:30, swim &lt;3:05 2 x 200 FS on 3:30, swim &lt;3:05 200 Recovery Race Pace:\u00a0 1000 (200 Recov) 25m &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7897\">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\/7897"}],"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=7897"}],"version-history":[{"count":9,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7897\/revisions"}],"predecessor-version":[{"id":7959,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7897\/revisions\/7959"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7897"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}