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Spin #9

by Carl Brewer last modified 2011-05-30 07:23

The program for this session

What spin session
When 2011-05-31
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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A regular Spin for winter!

BYO bowl and fork....

Enduro B gets a half-tabata and plenty of time in E3, A gets closer to full Tabatas and C gets more 10 minute blocks of E3, the sprinters get bulk strength work.

Enduro stream

Warm up

15 min E1

5 x (10s MAX:2, HCLR:2)

5 min E1

A B C Start time
3/4 Tabata 1/2 Tabata E3 7:40
E1 E1 E3 7:45
5 x 90s ITT/30s WR 2 x 90s ITT/30s RR E1 7:50
continued E1 E2 7:55
E1 E3 E3 8:00
E3 E1 E1 8:05
E1 E2 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 8s PGRS(80, seated):3 7:10
2 x 8s PG+4"RS(70, seated):3 7:16
2 x 8s PG+8"RS(60, seated) 7:22
2 x 7s BGRS(20, seated):3 7:28
30s PG-4RS r/up (10:110, 10:135, 10:max) 7:34

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