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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

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