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Spin #9

by Carl Brewer last modified 2010-05-31 01:44

The program for this session

What spin session
When 2010-06-08
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 a half-tabata and plenty of time in E3, A meets full Tabatas for the first time this winter, and C gets more 10 minute blocks of E3, the sprinters get bulk strength work.

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
Tabata
1/2 Tabata
E3
7:40
E1
E1
E3
7:45
5 x 90s ITT/30s WR
E3
E1
7:50
continued
E3
E2
7:55
E1
E3
E3
8:00
E3
E1
E1
8:05
E1
E2
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
8 x 7s SS RG (x2), RG+1(x2), RG+2(x2), BG(x2):3 7:10
1 x 40s HCLR r/up (10,15,15)
7:35


 




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