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Summer Spin #4

by Carl Brewer — last modified 2009-11-22 20:45
What spin session
When 2009-11-26
from 19:15 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A "Summer Spin" for the summer of 2009-2010. 

Enduro stream

Warm up

7:30 : 10 min E1

7:40 : 3 x 10s MAX:2, 2 x 15s HCLR:2

7:50 : 5 min E1

A
 B
 C
 Start time
5 x 1m ITT/1m WR
 2 x 1m ITT/1m WR
 E3
 7:55
continued
 E3
 E1
 8:00
E1
 E1
 1/2 tabata
 8:05
Tomabata
 Tabata
 E1
 8:10
E1
 E1
 E2
 8:15
E3 r/up
 E3 r/up
 E3 r/up
 8:20
E1
 E1
 E1
 8:25

Sprint Stream

Effort
 Start time
E1
 7:30
2 x 5s HCLR:1
 7:35
10s BG sprint, SS
 7:40
20s RS RG sprint
 7:45
30s RG RG sprint
 7:50
ramp up (30,20,20)
 7:55
2 x 10s HCLR:2
 8:00
E1
 8:05
info

Winter DISC training  is underway
Winter Spin Training is underway
DISC Summer Sessions will resume in Summer 2014-2015

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