{"id":9909,"date":"2023-07-31T20:03:36","date_gmt":"2023-08-01T00:03:36","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9909"},"modified":"2023-07-31T20:24:35","modified_gmt":"2023-08-01T00:24:35","slug":"9909","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9909","title":{"rendered":"Noosa 2023 \u2013 14 WKs out \u2013 Tuesday"},"content":{"rendered":"\n<p>200 swim \u2013 flip turns + 3-4 kicks off every wall<\/p>\n\n\n\n<p>4 x 100 as 50 drill \/ 50build @ 2:15<\/p>\n\n\n\n<p>4 x 50 descend 1-4 @ 1:00<\/p>\n\n\n\n<p><em>3 Rounds<\/em>:<\/p>\n\n\n\n<ul>\n<li>4 x 100 DPS with snorkel @ 2:00 (optional if not enough time)<\/li>\n\n\n\n<li>Extra 60s rest<\/li>\n\n\n\n<li>500 for time<\/li>\n\n\n\n<li>Extra 60s rest<\/li>\n<\/ul>\n\n\n\n<p>Round 1: 500 FT = 10 x 50 best average @ 55\/1:05    GOAL &lt;44<\/p>\n\n\n\n<p>Round 2: 500 FT = 5 x 100 best average @ 1:45\/2:00\/2:15    GOAL &lt; 1:26<\/p>\n\n\n\n<p>Round 3: 500FT = 500 for time     GOAL &lt;7:04<\/p>\n\n\n\n<p>200 cool down<\/p>\n\n\n\n<p>TOTAL: 2500m-3700m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>200 swim \u2013 flip turns + 3-4 kicks off every wall 4 x 100 as 50 drill \/ 50build @ 2:15 4 x 50 descend 1-4 @ 1:00 3 Rounds: Round 1: 500 FT = 10 x 50 best average &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=9909\">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\/9909"}],"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=9909"}],"version-history":[{"count":3,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9909\/revisions"}],"predecessor-version":[{"id":9917,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/9909\/revisions\/9917"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9909"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9909"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}