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Spin #6

by Carl Brewer last modified 2010-05-11 07:55

The program for this session

What spin session
When 2010-05-18
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 sixth session for winter 2010.  Enduro B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get longer ramp ups with an emphasis on power and 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/30s RR
5 x 10s sprint/50s RR
E2
7:40
E1
E1
E3
7:45
E3
E3
E1
7:50
5 x 1 min ITT/1 min WR
E1
E2
7:55
continued
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
3 x 7s RGSS-2:3 7:10
1 x 45s RG RS r/up (10,20,15)
7:19
1 x 70s (20,20,30) HCLR
7:27
2 x 10s HCLR:2
7:35
E1
7:40

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