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Spin #17

by Carl Brewer last modified 2010-07-28 22:18

The program for this session A special, it's RACE NIGHT!

What spin session
When 2010-08-03
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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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 stream

Warm 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


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