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Summer Spin #5
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Spin #18
The program for this session
| What | spin session |
|---|---|
| When |
2010-08-10 18:30
2010-08-10 20:30
2010-08-10 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
BYO bowl and fork....
After last week's Race Night session we return to more conventional programming.
Enduro A get a Tomabata, some sharp attack & sustain efforts and another 5 minute block of 15s rampups. B get a 3/4 Tabata and solid chunks of E3. C get a progression of E3. The sprinters get more strength work.
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 |
|---|---|---|---|
| Tomabata |
3/4 Tabata |
E3 |
7:40 |
| E1 |
E1 |
E1 |
7:45 |
| 15s A&S E3 |
E3 |
E2 |
7:50 |
| 5 x 1 min r/up (15s step) |
E3 r/up (1 min) |
E3 r/up (1 min) |
7:55 |
| E1 |
E1 |
E1 |
8:00 |
| 30s A&S E3 r/up |
30s A&S E3 |
E3 |
8:05 |
| E1 |
E1 |
E1 |
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 (70rpm):3 |
7:10 |
| 2 x 6s RG+1 RS (80rpm):3 |
7:16 |
| 2 x 6s RG+2 SS:3 |
7:22 |
| 2 x 7s RG+2 RS (70, seated):3 |
7:28 |
| 2 x 7 s RG+3 SS (seated):3 |
7:34 |
| 1 x 20s HCLR r/up 5,5,10 120, 140, 160+ |
7:40 |
Cam Woolcock Vic masters crit champion