{"id":8004,"date":"2019-10-20T22:37:02","date_gmt":"2019-10-21T02:37:02","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8004"},"modified":"2019-10-22T03:47:02","modified_gmt":"2019-10-22T07:47:02","slug":"noosa-1500-taper-wk-12-monday-21-oct","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8004","title":{"rendered":"Noosa 1500 &#8211; Taper WK 1\/2 &#8211; Monday 21-Oct"},"content":{"rendered":"<p>Brisbane Commonwealth Games Pool &#8211; Recovery session<\/p>\n<p><span style=\"color: #0000ff;\"><strong>11 Days Out<\/strong><\/span><\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<p>EN-1:\u00a0 600<\/p>\n<ul>\n<li>200 FS Pull on 3:30, swim 3:05<\/li>\n<li>100 FS Pull on 1:50, swim 1:35<\/li>\n<li>50 BK on 15<\/li>\n<li>150 FS on 15<\/li>\n<li>100 FS<\/li>\n<\/ul>\n<p>Recovery:\u00a0 200<\/p>\n<ul>\n<li>150 FS, 50 BK easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 100<\/p>\n<ul>\n<li>100 FS Kick<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<div id=\"attachment_8014\" style=\"width: 310px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2019\/10\/IMG_20191018_131721.jpg\"><img aria-describedby=\"caption-attachment-8014\" decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-8014\" alt=\"Brisbane Commonwealth Games Pool\" src=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2019\/10\/IMG_20191018_131721-300x300.jpg\" width=\"300\" height=\"300\" srcset=\"http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2019\/10\/IMG_20191018_131721-300x300.jpg 300w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2019\/10\/IMG_20191018_131721-150x150.jpg 150w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2019\/10\/IMG_20191018_131721-1024x1024.jpg 1024w, http:\/\/adventureimaging.ca\/BEASTblog\/wp-content\/uploads\/2019\/10\/IMG_20191018_131721.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-8014\" class=\"wp-caption-text\">Brisbane Commonwealth Games Pool<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Brisbane Commonwealth Games Pool &#8211; Recovery session 11 Days Out Warm Up:\u00a0 800 EN-1:\u00a0 600 200 FS Pull on 3:30, swim 3:05 100 FS Pull on 1:50, swim 1:35 50 BK on 15 150 FS on 15 100 FS Recovery:\u00a0 &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8004\">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\/8004"}],"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=8004"}],"version-history":[{"count":5,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8004\/revisions"}],"predecessor-version":[{"id":8021,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8004\/revisions\/8021"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8004"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}