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Spin #24

by Carl Brewer last modified 2010-09-20 06:24

Our second last winter Spin for 2010!

What spin session
When 2010-09-21
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 more high intensity work without the mega-E3 interval, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters get tuned HC's with a gradual increase in R.  Each sprint must get to at least 160rpm or the gear does not increase.

 

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
Tabata

3/4 Tabata
7:40
E1
E1
E1
7:45
Tabata
3/4 Tabata
1/2 Tabata

7:50
E1
E1
E1
7:55
6 x 1 min ITT/
1 min RR
3 x 1 min ITT 60s RR,
3 x 30s ITT, 90s RR
6 x 30s ITT
90s RR
8:00
Cont
Cont
Cont
8:05
E1
E1
E1
8:10
15s A&S 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 (39x23 : 46")
7:05
4 x 12s HC (80):3 - top gear from last week
7:10
2 x 8s HC (80):3 seated
7:22
2 x 7s HC - 1 (80):2
7:28
2 x 7s HC - 1 (80):2 seated
7:32
1 x 30s HC - 3  r/up (10:120, 10:130, 10:max)
7:38




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