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Summer Spin #5
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Spin #5
The program for this session
| What | spin session |
|---|---|
| When |
2011-05-03 18:30
2011-05-03 20:30
2011-05-03 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....
This is our forth session for winter. Enduro B gets some high intensity intervals and plenty of 10 mins in E3, A does more higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get ramp ups with an emphasis on legspeed after a few solid weeks of strength training.
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 |
|---|---|---|---|
| 10 x 10s sprint/50s RR | 5 x 10s sprint/50s RR | E2 | 7:40 |
| continued | E1 | E3 | 7:45 |
| E1 | E3 | E1 | 7:50 |
| E3 | E1 | E2 | 7:55 |
| E3 | E3 | E3 | 8:00 |
| E1 | E3 | E1 | 8:05 |
| E3 | E1 | 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 5s HCLR:1 | 7:05 |
| 3 x 6s RGSS:3 (L,R, prefered) | 7:10 |
| 1 x 24s PG+2 RS 80 r/up (8,8,8) | 7:19 |
| 1 x 30s (10:120,10:140,10:max) HCLR r/up | 7:26 |
| 2 x 6s BGSS(seated, L,R):2 | 7:34 |
| 1 x 10s HCLR | 7:40 |
Cam Woolcock Vic masters crit champion