{"id":8008,"date":"2019-10-20T23:05:40","date_gmt":"2019-10-21T03:05:40","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8008"},"modified":"2019-10-25T20:38:47","modified_gmt":"2019-10-26T00:38:47","slug":"noosa-1500-taper-wk-12-wednesday-23-oct","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8008","title":{"rendered":"Noosa 1500 &#8211; Taper WK 1\/2 &#8211; Wednesday 23-Oct"},"content":{"rendered":"<p>Noosa Ocean Swim &#8211; Race Pace Session<\/p>\n<p><span style=\"color: #0000ff;\"><strong>9 Days Out<\/strong><\/span><\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<ul>\n<li>~700m out towards\u00a0Little Cove\u00a0and 100m back in<\/li>\n<\/ul>\n<p>EN-1:\u00a0 500<\/p>\n<ul>\n<li>500m steady aerobic pace FS<\/li>\n<\/ul>\n<p>Race Pace: 400<\/p>\n<ul>\n<li>2 x 200m FS at Race Pace on 30 sec rest<\/li>\n<\/ul>\n<p>Recovery:\u00a0 300<\/p>\n<ul>\n<li>300 easy FS\/BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 50<\/p>\n<ul>\n<li>2 x (Sprint In, Sprint Out)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Noosa Ocean Swim &#8211; Race Pace Session 9 Days Out Warm Up:\u00a0 800 ~700m out towards\u00a0Little Cove\u00a0and 100m back in EN-1:\u00a0 500 500m steady aerobic pace FS Race Pace: 400 2 x 200m FS at Race Pace on 30 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8008\">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\/8008"}],"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=8008"}],"version-history":[{"count":11,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8008\/revisions"}],"predecessor-version":[{"id":8047,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8008\/revisions\/8047"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8008"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}