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Spin #10

by Carl Brewer — last modified 2010-06-09 01:26

The program for this session

What spin session
When 2010-06-15
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....

Enduro B gets a half-tabata and plenty of time in E3, A meets full Tabatas for the first time this winter, and C gets more 10 minute blocks of E3, the sprinters get bulk strength work.

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
Tomabata
 1/2 Tabata
 E2
 7:40
E1
 E1
 E3
 7:45
1/2 Tabata E3
 E1
 7:50
E1
 E1
 E3
 7:55
2 x 90s ITT/30s RR
 2 x 90s ITT/30s RR
 E3
 8:00
E1
 E1
 E1
 8:05
E3 30s A/S
 E3
 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
8 x 7s SS RG (x2), RG+1(x2), RG+2(x2), BG(x2):3
seated
 7:10
1 x 40s HCLR r/up (10,15,15)
 7:35


 


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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