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Summer Spin #8

by Carl Brewer last modified 2010-01-22 20:54
What spin session
When 2010-02-04
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
A&S 30s E3 r/up
E3
E3
7:55
E1
E1
E1
8:00
5 x 1 min ITT/1 min WR
4 x 1 min ITT/1 min WR
3 x 1 min ITT/1 min WR
8:05
continued
continued
E1
8:10
E3
E2
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
3 x 7s BGSS sprint: 3 7:40
20s sprint RGRS
7:52
25s sprint RGRS
7:58
30s sprint RGRS
8:06
2 x 10s HCLR:2
8:10
E1
8:15

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