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Spin #19

by Carl Brewer — last modified 2009-09-03 19:05
What spin session
When 2009-09-08
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
1/2 Tabata
 1/2 Tabata
 5 x 10s max:1
 7:40
E1
 E1
 E1
 7:45
A&S 30s E3 r/up (1min)
 A&S 30s/E3
 E3
 7:50
E1
 E1
 E1
 7:55
Tabata
 E3
 E2
 8:00
E1
 E3
 E3
 8:05
5 x 2 min r/up
 E1
 E1
 8:10
continued
 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 BG sprint
 7:10
20s RG sprint
 7:15
30s RG sprint
 7:20
1 min ramp up (30,20,10s)
 7:25
2 x 10s HCLR:2
 7:30
E1
 7:35
info

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

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