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Summer Spin #5
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Spin #25
Our second last winter Spin for 2010!
| What | spin session |
|---|---|
| When |
2011-09-20 18:30
2011-09-20 20:30
2011-09-20 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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The second last Spin for winter!
Enduro riders get a set of reaction drills (random sprint intervals), and an appropriate blend of high intensity per grade. The sprinters get power capacity 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 |
|---|---|---|---|
| RD | RD | RD | 7:40 |
| Cont | Cont | E1 | 7:45 |
| E1 | E1 | E3 | 7:50 |
| E1 | E1 | E1 | 7:55 |
| 3 x 1 min ITT/ 1 min RR | 2 x 1 min ITT 60s RR, 1 x 30s ITT, 90s RR | 3 x 30s ITT 90s RR | 8:00 |
| E1 | E1 | E1 | 8:05 |
| 30s A&S E3 | E3 | E2 | 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 (39x23 : 46") | 7:05 |
| 2 x 7s PG+12 SS (R,L):3 | 7:10 |
| 18s PGRS r/up 6:80, 6:120, 6:max | 7:18 |
| 21s PG+4 RS r/up 7:70, 7:115, 7:max | 7:25 |
| 30s PGSS (preferred leg) | 7:32 |
| 30s PG-4RS (40) r/up (5:80, 10:100, 5:130, 10:max) | 7:39 |
Cam Woolcock Vic masters crit champion