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Spin #10

by Carl Brewer last modified 2011-06-05 23:42

The program for this session

What spin session
When 2011-06-07
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 strength work and then some speed endurance.

Enduro stream

Warm up

15 min E1

5 x 10s MAX:2

5 x 10s HCLR:2

5 min E1

A B C Start time
Tabata 1/2 Tabata E2 7:40
E1 E1 E3 7:45
1/2 Tabata E3 E1 7:50
E1 E1 E3 7:55
2 x 90s ITT/30s RR 2 x 90s ITT/30s RR E3 8:00
E1 E1 E1 8:05
E3 30s A/S E3 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 6s HCLR:1 7:05
2 x 7s BGSS:3 (L,R) 7:10
2 x 8s PG+4"SS:3 (L,R) 7:16
2 x 8s PGSS:3 (L,R) 7:22
30s PGSS r/up (5:80, 10:100, 15:max) 7:28
40s HCLR r/up (10,15,15) 7:36

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