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Spin #21

by Carl Brewer last modified 2010-09-13 05:28

The program for this session

What spin session
When 2010-08-31
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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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


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