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Summer Spin #5
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Spin #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 18:30
2009-09-29 20:30
2009-09-29 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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iCal
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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 |
Cam Woolcock Vic masters crit champion