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Spin #3

by Carl Brewer — last modified 2010-04-14 03:32

The program for this session

What spin session
When 2010-04-27
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A regular Spin for winter 2010!

BYO bowl and fork....

This is our third session for winter 2010.  Enduros get a slight increase in volume in E3 across the streams with A getting three by 10 mins, B gets two 10 min E3's and C gets a more solid E2/E3 progression, the sprinters get a similar set to last week but with more legspeed in the mix.

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
E3
 E3
 E2
 7:40
E3
 E3
 E3
 7:45
E1
 E1
 E1
 7:50
E3
 E3
 E2
 7:55
E3
 E3
 E3
 8:00
E1
 E1
 E1
 8:05
E3
 E2
 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
2 x 6s RGSS:3, 1 x 6s HCLR 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
info

Winter DISC training  will run until October 2010
Winter Spin Training will run until October 2010
Summer Spin will resume fortnightly in September 2010
DISC Summer Sessions will resume in October 2010

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