{"id":7930,"date":"2019-10-19T17:59:18","date_gmt":"2019-10-19T21:59:18","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7930"},"modified":"2019-10-20T22:17:45","modified_gmt":"2019-10-21T02:17:45","slug":"noosa-1500-race-prep-wk-55-saturday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7930","title":{"rendered":"Noosa 1500 &#8211; Race Prep WK 5\/5 &#8211; Saturday 19-Oct"},"content":{"rendered":"<p><span style=\"color: #3366ff;\"><strong>13<\/strong><\/span><span style=\"color: #3366ff;\"><strong> Days Out<\/strong><\/span><\/p>\n<p>Brisbane Recovery Session\u00a0&#8211; pre-Burleigh Race<\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>Recovery:\u00a0 400<\/p>\n<ul>\n<li>400 FS\u00a0with Every 4th Length BK<\/li>\n<\/ul>\n<p>EN-1:\u00a0 500<\/p>\n<ul>\n<li>3 x 100 FS Pull on 1:45, swim 1:30<\/li>\n<li>4 x 50 FS Pull on 1:00, swim 42<\/li>\n<\/ul>\n<p>Kick:\u00a0 <del>400<\/del> 200<\/p>\n<ul>\n<li>2 x 100 Kick &#8211; 1x FS 1x BK<\/li>\n<li><del>3 x 100 FS Kick<\/del><\/li>\n<li><del>2\u00a0x 50 BK Kick<\/del><\/li>\n<li>50 easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 300<\/p>\n<ul>\n<li>2 x 50 FS Fast on 1:15<\/li>\n<li>2 x 50 FS Fast sighting, 50 BK easy<\/li>\n<li><del>2 x (50 FS Fast,\u00a025 FS Recovery) \u00a0Continuous<\/del><\/li>\n<li><del>50 easy<\/del><\/li>\n<li><del>2\u00a0x (55m Walk to Deep end, 50 sprint back) Continuous<\/del><\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n","protected":false},"excerpt":{"rendered":"<p>13 Days Out Brisbane Recovery Session\u00a0&#8211; pre-Burleigh Race Warm Up:\u00a0 800 Recovery:\u00a0 400 400 FS\u00a0with Every 4th Length BK EN-1:\u00a0 500 3 x 100 FS Pull on 1:45, swim 1:30 4 x 50 FS Pull on 1:00, swim 42 Kick:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=7930\">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\/7930"}],"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=7930"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7930\/revisions"}],"predecessor-version":[{"id":7990,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/7930\/revisions\/7990"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7930"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}