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Summer Spin #6

by Carl Brewer — last modified 2009-12-11 00:54
What spin session
When 2010-01-07
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
E3
 E2
 E3
 7:55
E3
 E3
 E1
 8:00
E1
 E1
 3 x 1m ITT, 1m WR
 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
2 x 6s BGSS sprint: 3 7:40
30s r/up (10,10,10) RGRS
 7:50
30s r/up (10,10,10) RGRS
 7:57
ramp up (30,20,20)
 8:04
2 x 10s HCLR:2
 8:07
E1
 8:12
info

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

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