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Summer Spin #5
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Spin #7
The program for this session
| What | spin session |
|---|---|
| When |
2011-05-17 18:30
2011-05-17 20:30
2011-05-17 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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A regular Spin for winter 2010!
BYO bowl and fork....
Enduro B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals with a modified Warm Up, and C gets a solid E2/E3 progression with a little more time in E3, the sprinters get more ramp ups with an emphasis on power and legspeed.
Enduro stream
Warm up
15 min E1
5 x 10s MAX:2, 10s HCLR:2
5 min E1
| A | B | C | Start time |
|---|---|---|---|
| 10 x 10s sprint/30s RR | 5 x 10s sprint/50s RR | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 5 x 90s ITT/30s WR | E3 | E2 | 7:50 |
| continued | E1 | E3 | 7:55 |
| E3 | E3 | E1 | 8:00 |
| E1 | E1 | E3 | 8:05 |
| E3 | E3 | 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 PG calibration
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 6s HCLR:1 | 7:05 |
| 8s 50" (80) | 7:10 |
| 8s 55" RS(80) | 7:12 |
| 8s 61" RS(80) | 7:14 |
| 8s 65" RS(80) | 7:16 |
| 8s 70" RS(80) | 7:18 |
| 8s 75" RS(80) | 7:20 |
| 8s 81" RS(80) | 7:22 |
| 8s 84" RS(80) | 7:24 |
| 6s BGSS(L,seated) | 7:26 |
| 6s BGSS(R,seated) | 7:28 |
| 8s RGRS(40, seated) | 7:30 |
| 8s RGRS(40, seated) | 7:32 |
| 18s PG r/up (6:100, 6:130, 6:max) | 7:36 |
Cam Woolcock Vic masters crit champion