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Spin #14

by Carl Brewer last modified 2011-07-04 19:26

The program for this session

What spin session
When 2011-07-05
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 sharpened up E3 blocks with A doing more attack & sustain efforts and a ladder sprint, C gets three solid blocks of E3, the sprinters get strength work from midrange and standing starts.

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
Ladder sprint
E3 E3 7:40
E3 E3 E3 7:45
E1 E1 E1 7:50
30s A&S E3 E3 E3 7:55
E3 r/up E3 1 min r/up E3 8:00
E1 E1 E1 8:05
30s A/S E3 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
2 x 6s HCLR:1 7:05
2 x 6s PG+8" RS (60rpm):3 7:10
2 x 7s PG+8" RS (50rpm) (seated):3 7:16
2 x 6s PG+8" SS:3 7:22
2 x 7s PG+8" SS (seated):3 7:28
1 x 40s PG RS R/up
(10:90, 15:125, 15:max)
1 x 35s HCLR R/up
(10, 10, 15) 100, 130, 150+

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