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Spin #7

by Carl Brewer — last modified 2010-05-24 20:48

The program for this session

What spin session
When 2010-05-25
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....

Enduro B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals with a modified Warm Up, and C gets a solid E2/E3 progression with a little more time in E3, the sprinters get more ramp ups with an emphasis on power and legspeed.

Enduro stream

Warm up

15 min E1

5 x 10s MAX:2 A 10 x 10s MAX:1

5 x 10s HCLR:2 A 10 x 10s HCLR:1

5 min E1

A
 B
 C
 Start time
10 x 10s sprint/30s RR
 5 x 10s sprint/50s RR
 E3
 7:40
E1
 E1
 E1
 7:45
5 x 90s ITT/30s WR
 E3
 E2
 7:50
continued
 E1
 E3
 7:55
E3
 E3
 E1
 8:00
E1
 E1
 E3
 8:05
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 5s HCLR:1
 7:05
3 x 7s RGSS -2, -1 , RG:3 7:10
1 x 45s RGRS r/up (10,20,15)
 7:20
1 x 40s (10,10,20) RGRS r/up
 7:26
1 x 40s (10, 15, 15) HCLR r/up
 7:32
2 x 8s HCLR:2
 7:36
info

Winter DISC training  will run until October 2010
Winter Spin Training will run until October 2010
Summer Spin will resume fortnightly in September 2010
DISC Summer Sessions will resume in October 2010

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