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Spin #22

by Carl Brewer last modified 2009-09-22 22:22

The last of our Spin sessions for winter 2009! Will finish with a bang! (and a BBQ!)

What spin session
When 2009-09-29
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
points race (sprint every ~2 minutes)
points race
points race
7:40
continued
E3
E1
7:45
E1
E1
1/2 tabata
7:50
Tomabata
Tabata
E1
7:55
E1
E1
E2
8:00
5 x 1 min ITT/1 min WR
E3
E3
8:05
cont
E1
E1
8:10
E3 r/up
E3 r/up
E2 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
30s BG sprint
7:10
ramp up (30,20,15)
7:17
30s RG sprint
7:23
ramp up (30,20,15)
7:30
2 x 10s HCLR:2
7:35
E1
7:40

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