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Spin #22

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

The program for this session

What spin session
When 2010-09-07
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 one big E3 interval (blame Tom!) and some higher intensity work, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters get more speed endurance on light gears (power)

 

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

E3
7:40
E3
E1
E1
7:45
E3
5 x 1 min ITT
1 min RR
5 x 30s ITT
1:30 RR
:50
E3 r/up
continued
continued
7:55
E1
E1
E1
8:00
5 x 1 min ITT/
1 min RR
3 x 1 min ITT
1 min RR
E3
8:05
continued
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 7s RG - 1 RS (60rpm):3
7:10
30 s RG r/up
5:100, 10:120, 10:140+
7:17
30s RG - 1 SS
7:25
30s RG - 2 (RG-1 J) SS (seated)
7:33
30s HCLR r/up 10:10:10
110:130:150+
7:41

15s HCLR r/up 5:5:5
120, 140, 160+
7:46


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