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Summer Spin #4

by Carl Brewer last modified 2010-11-30 02:07
What spin session
When 2010-12-02
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
Ladder sprints Ladder sprints 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

Taper for SSS r3 stream Start time Power stream (taper for SSS r3)Start Time
E1 7:30 E17:30
2 x 6s HCLR:1 7:35 2 x 6s HCLR:17.35
1 x 6s BGRS (30) seated 7:40 1 x 7s BGRS:37:40
18s HCRS r/up 5:110 5:135 10:max 7:43 2 x 8s HCRS(80):37:43
10s RGRS (80) r/up 5:80% 5:100% 7:49 1 x 12s HC+1RS(80)7:49
20s HCRS r/up (70) 10:110, 10:160+ 7:56 1 x 20s HC r/up 10:110, 10:max7:53
2 x 10s HCLR:2 8:03

1 x 30s HCLR r/up

10/110:10/130:10/max

8:04
     

 

 


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