{"id":7908,"date":"2019-10-06T17:42:54","date_gmt":"2019-10-06T21:42:54","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7908"},"modified":"2019-10-10T19:28:56","modified_gmt":"2019-10-10T23:28:56","slug":"noosa-1500-race-prep-wk-45-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7908","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 4\/5 &#8211; Thursday 10-Oct"},"content":{"rendered":"<p>Borden Noon<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 800 (200 Recov)<\/p>\n<ul>\n<li>200 FS Pull on 3:30, swim &lt;3:05<\/li>\n<li>2\u00a0x 100 FS Pull on 1:45, swim 1:29<\/li>\n<li>200 FS on 3:30, swim &lt;3:05<\/li>\n<li>2\u00a0x 100 FS on 1:45, swim 1:29<\/li>\n<li>200 Recovery<\/li>\n<\/ul>\n<p><strong>Race Pace:\u00a0 1500 (200 Recov)<\/strong><\/p>\n<ul>\n<li>deck walk, 25m Sprint, go on next colour top<\/li>\n<li><strong><strong>3 x 400 FS on 6:30, swim 6:00<\/strong><\/strong><\/li>\n<li><strong>300 FS, swim &lt;4:30<br \/>\n<\/strong>deck walk, 25m Swim, one last out<strong><br \/>\n<span style=\"color: #008000;\">#1\u00a0\u00a0 400m &#8211; 6:08.8<\/span>\u00a0 <\/strong>(21.2sec rest)<strong><br \/>\n<span style=\"color: #008000;\">#2\u00a0\u00a0 400m &#8211; 6:07.6<\/span>\u00a0 <\/strong>(22.4sec rest)<strong><br \/>\n<span style=\"color: #008000;\">#3\u00a0\u00a0 400m &#8211; 6:07.4<\/span>\u00a0 <\/strong>(22.6 sec rest)<strong><br \/>\n<span style=\"color: #008000;\">#4\u00a0\u00a0 300m &#8211; 4:32.6<br \/>\n1500m Swim Time = 22:56<br \/>\nAvg Pace = 1:31.7<\/span><br \/>\n<\/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>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 Warm Up:\u00a0 800 EN-1:\u00a0 800 (200 Recov) 200 FS Pull on 3:30, swim &lt;3:05 2\u00a0x 100 FS Pull on 1:45, swim 1:29 200 FS on 3:30, swim &lt;3:05 2\u00a0x 100 FS on 1:45, swim 1:29 200 Recovery Race &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7908\">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\/7908"}],"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=7908"}],"version-history":[{"count":9,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7908\/revisions"}],"predecessor-version":[{"id":7963,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7908\/revisions\/7963"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7908"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7908"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7908"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}