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Spin #26

by Carl Brewer last modified 2011-09-26 23:38

Our last winter Spin for 2011!

What spin session
When 2011-09-27
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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The 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 sharpened up for SSS round 1 next Sunday

 

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
5 x 1 min r/ups 4 x 1 min r/up 3 x 1 min r/up 7:40
E1 E1 E1 7:45
tomabata tabata 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
12s PGRS r/up 4:80, 4:120, 4:max 7:18
9s PG+4 RS r/up 3:70, 3:115, 3:max 7:25
8s PGSS (preferred leg) 7:32
7s PG-4RS (80) 7:39
   

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