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Summer Spin #5
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Spin #11
The program for this session
| What | spin session |
|---|---|
| When |
2010-06-22 18:30
2010-06-22 20:30
2010-06-22 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
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A regular Spin for winter 2010!
BYO bowl and fork....
Enduro B gets a threequater-tabata and more 60s TT's, A meets Tomabatas again and gets more 90s TT's, and C gets solid blocks of E3, the sprinters get some strength and some power work, taking advantage of the strength developed over the last few weeks.
We would also ask that ALL RIDERS please refrain from listening to MP3, iPods, or any other music device while training. It makes it hard for us to make sure that everyone can hear the call from the Instructor.
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 |
3/4 Tabata |
E2 |
7:40 |
| E1 |
E1 |
E3 |
7:45 |
| 3/4 Tabata | E3 |
E1 |
7:50 |
| E1 |
E1 |
E3 |
7:55 |
| 3 x 90s ITT/30s RR |
5 x 60s ITT/60s RR |
E3 |
8:00 |
| E1 |
Continued |
E1 |
8:05 |
| E3 30s A/S |
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 |
| 2 x 8s RGRS:3 |
7:10 |
| 2 x 10s RGSS:3 |
7:16 |
| 2 x 8s RG-1RS:3 |
7:22 |
| 2 x 7s RG-2RS:3 |
7:28 |
| 1 x 40s RGRS R/up (10, 15, 15) |
7:34 |
| 1 x 40s HCLR R/up (10, 10, 20) 100, 120, 150+ |
7:40 |
Cam Woolcock Vic masters crit champion