{"id":7926,"date":"2019-10-18T17:58:16","date_gmt":"2019-10-18T21:58:16","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7926"},"modified":"2019-10-20T22:18:18","modified_gmt":"2019-10-21T02:18:18","slug":"noosa-1500-race-prep-wk-55-thursday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7926","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 5\/5 &#8211; Friday 18-Oct"},"content":{"rendered":"<p>Brisbane Commonwealth Games Pool &#8211; Race Pace Main set for 1500<\/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\u00a0 (act:\u00a0 3:03)<\/li>\n<li>2\u00a0x 100 FS Pull on 1:45, swim 1:29\u00a0 (act:\u00a0 1:30, 1:31)<\/li>\n<li>200 FS on 3:30, swim &lt;3:05 \u00a0 (act:\u00a0 3:17 \u2026 awful)<\/li>\n<li>2\u00a0x 100 FS on 1:45, swim 1:29\u00a0 (act:\u00a0 1:35, 1:36)<\/li>\n<li>200 Recovery<\/li>\n<\/ul>\n<p><strong>Race Pace:\u00a0 1500 (200 Recov)<\/strong><\/p>\n<ul>\n<li><del>deck walk, 50m Sprint, go on next colour top<\/del><\/li>\n<li><strong><strong>3 x 500 FS <del>on 8:00, swim 7:30 <\/del>swim RP, on 30 sec rest<br \/>\n#1 7:54<br \/>\n#2 8:02<br \/>\n#3 8:01<br \/>\nTough Swimming &#8230; factors 48hrs into 14hr time change, LCM vs SC<br \/>\nswimming 1:36\/100m at this point<br \/>\n<\/strong><\/strong><\/li>\n<li>200 Recov mix FS\/BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 300\u00a0 (200 Recovery)<\/p>\n<ul>\n<li>4\u00a0x (50 FS Fast 17\/18, 50 FS Recovery) on 2:15<\/li>\n<li>2\u00a0x (deck walk 55m, 50 FS\u00a0sprint with sighting) continuous<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 <del>200<\/del>\u00a0 450<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Brisbane Commonwealth Games Pool &#8211; Race Pace Main set for 1500 Warm Up:\u00a0 800 EN-1:\u00a0 800 (200 Recov) 200 FS Pull on 3:30, swim &lt;3:05\u00a0 (act:\u00a0 3:03) 2\u00a0x 100 FS Pull on 1:45, swim 1:29\u00a0 (act:\u00a0 1:30, 1:31) 200 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7926\">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\/7926"}],"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=7926"}],"version-history":[{"count":9,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7926\/revisions"}],"predecessor-version":[{"id":8002,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7926\/revisions\/8002"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7926"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}