{"id":8040,"date":"2019-10-25T19:37:39","date_gmt":"2019-10-25T23:37:39","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8040"},"modified":"2019-10-25T20:56:32","modified_gmt":"2019-10-26T00:56:32","slug":"noosa-3","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8040","title":{"rendered":"Noosa 1500 &#8211; Taper WK 1\/2 &#8211; Saturday 26-Oct"},"content":{"rendered":"<p><em><strong><span style=\"color: #ff0000;\">#WorldSwimDay<\/span><\/strong><\/em><\/p>\n<p>Noosa Ocean &#8211; Race Pace Session<\/p>\n<p><span style=\"color: #0000ff;\"><strong>6 Days Out<\/strong><\/span><\/p>\n<p>Warm Up:\u00a0 800<\/p>\n<ul>\n<li>mix FS\/BK out to Little Cove and Back<\/li>\n<\/ul>\n<p>EN-1:\u00a0 500<\/p>\n<ul>\n<li>2\u00a0x 200m FS aerobic on 30 sec<\/li>\n<li>100m FS aerobic<\/li>\n<\/ul>\n<p>Race Pace:\u00a0 350<\/p>\n<ul>\n<li>200 FS\u00a0Strong on\u00a020 sec<\/li>\n<li>100 FS Strong on 15 sec<\/li>\n<li>50 FS Strong<\/li>\n<\/ul>\n<p>Recovery:\u00a0 300<\/p>\n<ul>\n<li>300 mix FS\/BK<\/li>\n<\/ul>\n<p>LAP:\u00a0 50<\/p>\n<ul>\n<li>2\u00a0x (Beach Sprint In &#8211; Sprint Out)<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>#WorldSwimDay Noosa Ocean &#8211; Race Pace Session 6 Days Out Warm Up:\u00a0 800 mix FS\/BK out to Little Cove and Back EN-1:\u00a0 500 2\u00a0x 200m FS aerobic on 30 sec 100m FS aerobic Race Pace:\u00a0 350 200 FS\u00a0Strong on\u00a020 sec &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=8040\">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\/8040"}],"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=8040"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8040\/revisions"}],"predecessor-version":[{"id":8055,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/8040\/revisions\/8055"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8040"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8040"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8040"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}