{"id":9780,"date":"2023-05-21T15:13:49","date_gmt":"2023-05-21T19:13:49","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9780"},"modified":"2023-05-21T15:13:49","modified_gmt":"2023-05-21T19:13:49","slug":"2023-nationals-1-weeks-out-tuesday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9780","title":{"rendered":"2023 Nationals \u2013 1 weeks out \u2013 Tuesday"},"content":{"rendered":"\n<p>3 Days Out<\/p>\n\n\n\n<p>200 warm-up<\/p>\n\n\n\n<p>2 x [<\/p>\n\n\n\n<ul>\n<li>2&#215;100 kick @ 2:30<\/li>\n\n\n\n<li>4&#215;50 drill @ 1:10   ]<\/li>\n<\/ul>\n\n\n\n<p><em><u>Main Set:<\/u><\/em><\/p>\n\n\n\n<p>4 x 50 @ 50\/60 just make it<\/p>\n\n\n\n<p>400 smooth<\/p>\n\n\n\n<p>4 x 50 @ 55\/1:05 Min-Max (minimal effort with maximal speed)<\/p>\n\n\n\n<p>2 x 200 @ 4:00\/4:45; 3<sup>rd<\/sup> 50 = kick<\/p>\n\n\n\n<p>4 x 50 @ 60\/1:10 build<\/p>\n\n\n\n<p>4 x 100 @ 1:55\/2:10 breathing every 5<\/p>\n\n\n\n<p>4 x 50 @ 60\/1:10 as 25 fast\/25easy<\/p>\n\n\n\n<p>100 cool down<\/p>\n\n\n\n<p>TOTAL: 3100m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>3 Days Out 200 warm-up 2 x [ Main Set: 4 x 50 @ 50\/60 just make it 400 smooth 4 x 50 @ 55\/1:05 Min-Max (minimal effort with maximal speed) 2 x 200 @ 4:00\/4:45; 3rd 50 = kick &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9780\">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\/9780"}],"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=9780"}],"version-history":[{"count":1,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9780\/revisions"}],"predecessor-version":[{"id":9781,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9780\/revisions\/9781"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9780"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}