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How strong is strong enough?
Summer Spin #5
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Spin #8
The program for this session
| What | spin session |
|---|---|
| When |
2010-06-01 18:30
2010-06-01 20:30
2010-06-01 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 |
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A regular Spin for winter 2010!
BYO bowl and fork....
Enduro B gets more higher intensity intervals and plenty of time in E3, A meets Tabatas for the first time this winter, and C gets their first 10 minute block of E3, the sprinters get ramp ups with an emphasis on strength.
Enduro stream
Warm up
15 min E1
5 x 10s MAX:2 A 10 x 5s MAX:1
5 x 10s HCLR:2 A 10 x 10s HCLR:1
5 min E1
| A |
B |
C |
Start time |
|---|---|---|---|
| 1/2 Tabata |
10 x 10s sprint/30s RR |
E3 |
7:40 |
| E3 |
E1 |
E1 |
7:45 |
| 5 x 90s ITT/30s WR |
E3 |
E3 |
7:50 |
| continued |
E3 |
E3 |
7:55 |
| E1 |
E3 |
E1 |
8:00 |
| E3 |
E1 |
E3 |
8:05 |
| E3 |
E2 |
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 SS RG, RG+1, RG+2:3 | 7:10 |
| 1 x 45s RG+1 RS r/up (10,20,15) |
7:20 |
| 1 x 40s (10,10,20) RG+2 RS 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