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Spin #16

by Carl Brewer last modified 2009-08-05 20:04
What spin session
When 2009-08-18
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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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

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