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Spin #13

by Carl Brewer last modified 2011-06-27 19:27

The program for this session

What spin session
When 2011-06-28
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

BYO bowl and fork....


Enduro A and B get reaction sprints and solid blocks of E3.  A gets attack & sustain as part of the mix and C gets solid blocks of E3, the sprinters get more power work from midrange revs.

 


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
reaction sprints reaction sprints (every 2nd one) E3 7:40
E1 E1 E1 7:45
30s A&S E3 E3 E2 7:50
E3 E1 E3 7:55
E3 1 min r/up E3 1 min r/up E1 8:00
E1 E1 E2 8:05
E3 30s A/S E3 E3 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
1 x 6s RGSS (prefered leg), 1 x 6s HCLR,:1 7:05
2 x 8s PG-4" RS (120rpm seated):3 7:10
2 x 10s PG RS (120rpm seated):3 7:16
2 x 8s PG+4" RS (60rpm):3 7:22
2 x 10s PG+4" RS (60 rpm) (seated):3 7:28
1 x 40s PG-4" RS R/up
(10:100, 15:125, 15:max)
7:35
1 x 30s HCLR R/up
(10, 10, 10) 100, 130, 150+
7:42

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