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Summer Spin #5
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Spin #6
The program for this session
| What | spin session |
|---|---|
| When |
2011-05-10 18:30
2011-05-10 20:30
2011-05-10 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 sixth session for winter. Enduro B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get longer ramp ups with an emphasis on power and legspeed.
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/30s RR | 5 x 10s sprint/50s RR | E2 | 7:40 |
| E1 | E1 | E3 | 7:45 |
| E3 | E3 | E1 | 7:50 |
| 5 x 1 min ITT/1 min WR | E1 | E2 | 7:55 |
| continued | 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 6s HCLR:1 | 7:05 |
| 2 x 7s PGSS (seated):3 | 7:10 |
| 1 x 25s PG RS (80) r/up (5:100,10:130, 10:max) | 7:19 |
| 1 x 30s PG RS (80) r/up (10:110,10:130,10:max) | 7:25 |
| 1 x 27s PG RS(80) r/up (9:110, 9:135, 9:max) | 7:32 |
| 2 x 7s BGSS (seated):2 | 7:38 |
| 2 x 10s HCLR:2 | 7:42 |
Cam Woolcock Vic masters crit champion