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Spin #22

by Carl Brewer last modified 2011-08-29 03:53

The program for this session

What spin session
When 2011-08-30
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 get one big E3 interval (blame Tom!) and some higher intensity work, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters recalibate their power gear.


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 E3 7:40
E3 E1 E1 7:45
E3 5 x 1 min ITT
1 min RR
5 x 30s ITT
1:30 RR
E3 r/up continued continued 7:55
E1 E1 E1 8:00
5 x 1 min ITT/
1 min RR
3 x 1 min ITT
1 min RR
E3 8:05
continued 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 6s PG+12  SS L,R:3 7:10
8s PG-4 RS(80) 7:18
8s PG RS (80) 7:21
8s PG+4 RS (80) 7:24
8s PG+6 RS(80) 7:29
8s PG+8 RS(80) 7:32
16s new PG SS 7:37

30s HCLR r/up

10:110, 10:130, 10:max


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