{"id":7928,"date":"2019-10-17T17:58:55","date_gmt":"2019-10-17T21:58:55","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7928"},"modified":"2019-10-20T22:19:31","modified_gmt":"2019-10-21T02:19:31","slug":"noosa-1500-race-prep-wk-55-friday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7928","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 5\/5 &#8211; Thursday 17-Oct"},"content":{"rendered":"<p><span style=\"color: #3366ff;\"><strong>14 Days Out &#8211; Taper Start<\/strong><\/span><\/p>\n<p>Brisbane Springwood Pool LCM &#8211; mixed session<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>400 FS with every 4th length BK<\/li>\n<\/ul>\n<p>EN-1:\u00a0 800 (50 recov)<\/p>\n<ul>\n<li>4 x 100 FS Pull on 1:45, swim 1:29<\/li>\n<li>100 BK on 2:00, swim 1:45<\/li>\n<li>2 x 200 FS on 3:30, swim 3:05+<\/li>\n<li>100 BK swim 1:45<\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p><strong>EN-2:\u00a0 <del>400<\/del> 300<\/strong> (100 recov)<\/p>\n<ul>\n<li><strong><del>8<\/del> 6 x 50 on 1:00, swim 41-42sec <\/strong><\/li>\n<li>100 recovery<\/li>\n<\/ul>\n<p>Kick:\u00a0 <del>300<\/del> 200 (100 recov)<\/p>\n<ul>\n<li><del>2\u00a0x<\/del> 100\u00a0FS\u00a0Kick<\/li>\n<li>2\u00a0x 50 BK\u00a0Kick<\/li>\n<li>50 recovery<\/li>\n<\/ul>\n<p>LAP:\u00a0 300 (200 recov)<\/p>\n<ul>\n<li><del>2<\/del> 4 x 50 Fast on 1:15<\/li>\n<li><del>2\u00a0x (50 Fast, 25 easy) continuous<\/del><\/li>\n<li>2\u00a0x (50m deck walk, 50m FS Sprint with sighting) continuous<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>14 Days Out &#8211; Taper Start Brisbane Springwood Pool LCM &#8211; mixed session Warm Up:\u00a0 800 Recovery:\u00a0 400 400 FS with every 4th length BK EN-1:\u00a0 800 (50 recov) 4 x 100 FS Pull on 1:45, swim 1:29 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7928\">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\/7928"}],"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=7928"}],"version-history":[{"count":9,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7928\/revisions"}],"predecessor-version":[{"id":8003,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7928\/revisions\/8003"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7928"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}