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Summer Spin #5
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Spin #18
The program for this session
| What | spin session |
|---|---|
| When |
2011-08-02 18:30
2011-08-02 20:30
2011-08-02 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
BYO bowl and fork....
Enduro A get a Tomabata, some sharp attack & sustain efforts and another 5 minute block of 15s rampups. B get a 3/4 Tabata and solid chunks of E3. C get a progression of E3. The sprinters get more strength work.
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 |
|---|---|---|---|
| Tomabata | 3/4 Tabata | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 15s A&S E3 | E3 | E2 | 7:50 |
| 5 x 1 min r/up (15s step) | E3 r/up (1 min) | E3 r/up (1 min) | 7:55 |
| E1 | E1 | E1 | 8:00 |
| 30s A&S E3 r/up | 30s A&S E3 | E3 | 8:05 |
| E1 | E1 | 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 6s HCLR:1 | 7:05 |
| 2 x 7s PG+12" SS:3 | 7:10 |
| 2 x 8s PG+8" RS (40, seated):3 | 7:16 |
| 2 x 7s PG+8 SS:3 | 7:22 |
| 2 x 6s PG RS (80):3 | 7:28 |
| 2 x 7s PG RS (80,seated):3 | 7:34 |
| 1 x 20s HCLR r/up 5,5,10 120, 140, 160+ | 7:40 |
Cam Woolcock Vic masters crit champion