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Summer Spin #5
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Spin #17
The program for this session A special, it's RACE NIGHT!
| What | spin session |
|---|---|
| When |
2010-08-03 18:30
2010-08-03 20:30
2010-08-03 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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An irregular Spin for winter - Race Night!
BYO bowl and fork....
The sprinters move back into a strength block.
Enduros get the Bendigo Madison, the Golden Mile and the 'Cam Meyer Smash Fest'
Enduro streamWarm up
15 min E1
5 x 10s MAX:2
5 x 10s HCLR:2
5 min E1
| A |
B |
C |
Start time |
|---|---|---|---|
| Golden Mile : 30s SS sprint, 60s E3 30s r/up 10,10,10 |
Golden Mile |
Golden 1/2 mile 15s SS sprint, 30s E3 15s r/up 5/10 |
7:40 |
| E1 |
E1 |
E1 |
7:45 |
| Bendigo Madison |
Bendigo Madison |
Bendigo Madison |
7:50 |
| continued |
continued |
continued |
7:55 |
| continued |
E1 |
E1 |
8:00 |
| E1 |
E3 |
E3 |
8:05 |
| CMSF |
E1 |
E1 |
8:10 |
| continued |
CMSF |
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 SS:3 |
7:10 |
| 2 x 7s RG SS seated:3 |
7:16 |
| 2 x 6s RG+1 RS (30rpm):3 |
7:22 |
| 2 x 7s RG+1 SS seated:3 |
7:28 |
| 2 x 6s RG+2 RS (40rpm):3 |
7:34 |
| 1 x 20s HCLR r/up 5,5,10 120, 140, 160+ |
7:40 |
Cam Woolcock Vic masters crit champion