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Summer Spin #5
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Spin #16
| What | spin session |
|---|---|
| When |
2009-08-18 18:30
2009-08-18 20:30
2009-08-18 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
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Enduro stream
Warm up
15 min E1
5 x 10s MAX:2
5 x 10s HCLR:2
5 min E1
| A |
B |
C |
Start time |
|---|---|---|---|
| ladder sprint (10,20,30,20,10) |
5 x 10s max:1 |
5 x 5s max:1 |
7:40 |
| E1 |
E1 |
E1 |
7:45 |
| E3 |
Half Tabata |
E3 |
7:50 |
| E3 |
E1 |
E3 |
7:55 |
| E1 |
E3 |
E1 |
8:00 |
| Full Tabata |
E3 |
E3 |
8:05 |
| E1 |
E1 |
E1 |
8:10 |
| A&S 30s E3 r/up |
E3 r/up |
E3 r/up |
8:15 |
| E1 |
E1 |
E1 |
8:20 |
| E1 |
E1 |
E1 |
8:25 |
Sprint Stream
| Effort |
Start time |
|---|---|
| E1 |
7:00 |
| 2 x 5s HCLR:1 |
7:05 |
| 10s MG rolling sprint |
7:10 |
| 10s BG sprint |
7:15 |
| 30s sprint |
7:20 |
| 45s ramp up (15s) |
7:25 |
| 2 x 15s HCLR:2 |
7:30 |
| E1 |
7:35 |
Cam Woolcock Vic masters crit champion