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Spin #18

by Carl Brewer — last modified 2010-08-04 20:40

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
Add event to calendar	vCal iCal

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

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