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Summer Spin #5
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Spin #14
The program for this session
| What | spin session |
|---|---|
| When |
2010-07-13 18:30
2010-07-13 20:30
2010-07-13 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 |
| Add event to calendar |
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A regular Spin for winter
BYO bowl and fork....
Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and a ladder sprint, C gets three solid blocks of E3, the sprinters get strength work from midrange and standing starts.
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 instructions from the coach.
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 |
|---|---|---|---|
| Ladder sprint 10,20,30,20,10 |
E3 |
E3 |
7:40 |
| E3 |
E3 |
E3 |
7:45 |
| E1 |
E1 |
E1 |
7:50 |
| 30s A&S E3 |
E3 |
E3 |
7:55 |
| E3 r/up |
E3 1 min r/up |
E3 |
8:00 |
| E1 |
E1 |
E1 |
8:05 |
| 30s A/S E3 |
E3 |
E3 |
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 6s HCLR:1 |
7:05 |
| 2 x 6s RG RS (60rpm):3 |
7:10 |
| 2 x 7s RG RS (50rpm) (seated):3 |
7:16 |
| 2 x 6s RG SS:3 |
7:22 |
| 2 x 7s RG SS (seated):3 |
7:28 |
| 1 x 40s RG-3 RS R/up (10:80, 15:95, 15:max) |
7:34 |
| 1 x 35s HCLR R/up (10, 10, 15) 100, 130, 150+ |
7:40 |
Cam Woolcock Vic masters crit champion