{"id":7920,"date":"2019-10-06T17:51:56","date_gmt":"2019-10-06T21:51:56","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7920"},"modified":"2019-10-13T13:20:47","modified_gmt":"2019-10-13T17:20:47","slug":"noosa-1500-race-prep-wk-55-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7920","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 5\/5 &#8211; Monday 14-Oct"},"content":{"rendered":"<p>Early\u00a0 morning session Wasaga Y<\/p>\n<p>Borden Noon &#8211;\u00a05th and final\u00a0Week of Race Prep<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 8000 (50 recov)<br \/>\n&#8212; full set on pace time &#8230; no additional rest &#8212;<\/p>\n<ul>\n<li>3\u00a0x 100 FS Pull on 1:45, swim 1:29<\/li>\n<li>100 BK on 2:00, swim 1:45<\/li>\n<li>3\u00a0x 100 FS on 1:45, swim\u00a01:29<\/li>\n<li>100 BK swim 1:45<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 300<\/strong> (100 recov)<\/p>\n<ul>\n<li><strong>6\u00a0x 50 on 55sec, swim 41-42sec <\/strong><\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 400 (100 recov)<\/p>\n<ul>\n<li>2\u00a0x 100\u00a0FS Fins\u00a0Kick<\/li>\n<li>2\u00a0x 50 BK Fins\u00a0Kick<\/li>\n<li>50 recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 300 (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>4\u00a0x (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>Early\u00a0 morning session Wasaga Y Borden Noon &#8211;\u00a05th and final\u00a0Week of Race Prep Warm Up:\u00a0 800 EN-1:\u00a0 8000 (50 recov) &#8212; full set on pace time &#8230; no additional rest &#8212; 3\u00a0x 100 FS Pull on 1:45, swim 1:29 100 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7920\">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\/7920"}],"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=7920"}],"version-history":[{"count":6,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7920\/revisions"}],"predecessor-version":[{"id":7975,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7920\/revisions\/7975"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7920"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}