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Summer Spin #5
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Spin #21
The program for this session
| What | spin session |
|---|---|
| When |
2011-08-23 18:30
2011-08-23 20:30
2011-08-23 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 |
| Add event to calendar |
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A regular Spin for winter
BYO bowl and fork....
Enduro A get a grueling set of E3 intervals (blame Tom!) to bring back some lower intensity work after the recent VO2max flaying you've been getting, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters get some strength and some some strength-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 |
|---|---|---|---|
| 15s A&S E3 | 15 s A&S E3 | 2 x ladder sprint (10:20:30:20:10) | 7:40 |
| E3 | E1 | E1 | 7:45 |
| E3 r/up | E3 r/up | :50 | |
| E1 | E1 | E3 r/up (1 min) | 7:55 |
| 5 x 15:15:15:15 r/up | 3 x 15s r/ups | E1 | 8:00 |
| E1 | E1 | E3 | 8:05 |
| 30s A&S E3 | E3 | 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 RS (20rpm):3 | 7:10 |
| 25s PG +6 r/up 5:100, 10:120, 10:140+ | 7:17 |
| 25s PG + 8 SS | 7:22 |
| 30s PG + 8 SS seated | 7:28 |
| 25s HCLR r/up 10:5:10 | 7:35 |
| 25s HCLR r/up 10:5:10 120, 140, 160+ | 7:40 |
Cam Woolcock Vic masters crit champion