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Summer Spin #9

by Carl Brewer — last modified 2010-01-22 20:58
What spin session
When 2010-02-18
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 r/up
 E3
 E3
 7:55
E1
 E1
 E1
 8:00
Tomabata
 Tabata
 1/2 Tabata
 8:05
E1
 E1
 E2
 8:10
A&S 30s/E3
 E3
 E1
 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 6s BGSS: 3 7:40
40s r/up (10,15,15) HCLR
 7:52
40s r/up (10,15,15) RGRS
 7:58
ramp up (30,20,20)
 8:06
2 x 10s HCLR:2
 8:10
E1
 8:15
info

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

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