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Summer Spin #7

by Carl Brewer last modified 2011-01-12 04:46

Moved to the aboc PowerHaus!

What spin session
When 2011-01-13
from 18:30 to 20:30
Where aboc Powerhaus
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A "Summer Spin" session

Enduro stream

Warm up

7:00 : 10 min E1

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

7:20 : 5 min E1

A B C Start time
Ladder sprints Ladder sprints E3 7:35
E1 E1 E1 7:40
5 x 1 min ITT/1 min RR 4 x 1 min ITT/1 min RR 4 x 30s ITT/90s WR 7:45
continued continued E1 7:50
E3 E2 E2 7:55
E3 r/up E3 r/up E3 r/up 8:00
E1 E1 E1 8:05

Sprint Stream

Strength emphasis Start time Speed-endurance streamStart Time
E1 7:00 E17:00
2 x 6s HCLR:1 7:05 2 x 6s HCLR:17.05
1 x 6s BGRS (30) seated 7:10 2 x 7s RGSS:37:10
2 x 7s BGSS (L,R):37:13 30s HCSS(seated)7:16
2 x 12s HCSS seated (L,R):3 7:19 20s RGRS(70)7:23
2 x 12s RGRS(80) seated:3 7:25 30s HCRS (80) r/up 10:110, 10:130, 10:max7:30
2 x 15s HCLR:3 7:31

35s HCLR r/up
10/120:10/140:10/max

7:37
     

 

 


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