Personal tools
You are here: Home Training sessions Spin Sessions 2010 Spin #2
Navigation
Log in


Forgot your password?
 
Document Actions

Spin #2

by Carl Brewer last modified 2010-04-14 03:24

The program for this session

What spin session
When 2010-04-20
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal
iCal

A regular Spin for winter 2010!

BYO bowl and fork....

This is our second session for winter 2010.  Enduros get a slight increase in volume in E3 across the streams with A getting 2 x 10 mins, B gets a 10 min E3 and C gets 2 by 5 min E3's, the sprinters get a similar set to last week, but the RG+2's are 2 seconds longer.

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
E2
E2
E2
7:40
E3
E1
E1
7:45
E1
E3
E3
7:50
E3
E3
E1
7:55
E3
E1
E2
8:00
E1
E3
E1
8:05
E3
E1
E2
8:10
E3 r/up
E3 r/up
E3 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
3 x 6s RGSS:3 (alternate foot)
7:10
2 x 12s RG+2 RS:5
7:19
1 x 20s BGRS
7:29
2 x 10s HCLR:2
7:35
E1
7:40

Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: