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Summer Spin #5
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Spin #7
The program for this session
| What | spin session |
|---|---|
| When |
2010-05-25 18:30
2010-05-25 20:30
2010-05-25 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
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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 |
Cam Woolcock Vic masters crit champion