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Summer Spin #3

by Carl Brewer last modified 2010-11-17 03:49
What spin session
When 2010-11-18
from 19:15 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A "Summer Spin" for the summer of 2009-2010. 

Enduro stream

Warm up

7:30 : 10 min E1

7:40 : 3 x 10s MAX:2, 2 x 15s HCLR:2

7:50 : 5 min E1

A B C Start time
A&S 30s E3 r/up E3 E3 7:55
E1 E1 E1 8:00
5 x 1 min ITT/1 min RR 4 x 1 min ITT/1 min RR 4 x 30s ITT/90s WR 8:05
continued continued E1 8:10
E3 E2 E2 8:15
E3 r/up E3 r/up E3 r/up 8:20
E1 E1 E1 8:25

Sprint Stream

Speed Endurance stream Start time Power streamStart Time
E1 7:30 E17:30
2 x 6s HCLR:1 7:35 2 x 6s HCLR:17.35
2 x 7s BGSS:3 7:40 2 x 7s BGRS:37:40
30s RGRS r/up 10:80% 10:90% 10:100% (80) 7:46 2 x 8s HCSS:37:46
25s HCRS r/up (80) 10:100, 5:130, 10:160+ 7:52 2 x 7s HCRS(80):37:52
20s HCRS r/up (70) 10:110, 10:160+ 8:00 1 x 20s HC r/up 10:110, 10:max7:58
1 x 30s HCLR r/up 10:110, 10:130, 10:160+ 8:08

1 x 30s HCLR r/up

10/110:10/130:10/max

8:04
      

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