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Spin #5

by Carl Brewer last modified 2010-05-10 01:35

The program for this session

What spin session
When 2010-05-11
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 2010!

BYO bowl and fork....

This is our forth session for winter 2010.  Enduro B gets some high intensity intervals and plenty of 10 mins in E3, A does more higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get ramp ups with an emphasis on legspeed.

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
10 x 10s sprint/50s RR
5 x 10s sprint/50s RR
E2
7:40
continued
E1
E3
7:45
E1
E3
E1
7:50
E3
E1
E2
7:55
E3
E3
E3
8:00
E1
E3
E1
8:05
E3
E1
E2
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 5s HCLR:1
7:05
2 x 7s RGSS:3, 1 x 10s HCLR 7:10
1 x 30s RG+2 RS r/up (10,10,10)
7:19
1 x 30s (10,10,10) HCLR
7:29
2 x 15s HCLR:2
7:35
E1
7:40

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