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Summer Spin #5
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Spin #21
The program for this session
| What | spin session |
|---|---|
| When |
2010-08-31 18:30
2010-08-31 20:30
2010-08-31 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 get a grueling set of E3 intervals (blame Tom!), B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters get power work and some speed endurance.
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 |
|---|---|---|---|
| 15s A&S E3 |
15 s A&S E3 |
2 x ladder sprint (10:20:30:20:10) |
7:40 |
| E3 |
E1 |
E1 |
7:45 |
| E3 r/up |
E3 r/up |
:50 |
|
| E1 |
E1 |
E3 r/up (1 min) |
7:55 |
| 5 x 15:15:15:15 r/up |
3 x 15s r/ups |
E1 |
8:00 |
| E1 |
E1 |
E3 |
8:05 |
| 30s A&S E3 | E3 |
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 7s RG - 1 RS (60rpm):3 |
7:10 |
| 25 s RG r/up 5:100, 10:120, 10:140+ |
7:17 |
| 30s RG SS |
7:22 |
| 30s RG-1 SS (seated) |
7:27 |
| 25s HCLR r/up 10:5:10 |
7:32 |
| 25s HCLR r/up 10:5:10 120, 140, 160+ |
7:37 |
Cam Woolcock Vic masters crit champion