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Summer Spin #5
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Spin #12
The program for this session
| What | spin session |
|---|---|
| When |
2011-06-21 18:45
2011-06-21 21:00
2011-06-21 from 18:45 to 21:00 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Claire Campbell |
| Contact Email | campbell_c@live.com |
| Contact Phone | 0402104944 |
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A regular Spin for winter
BYO bowl and fork....
Enduro B gets a full tabata and more 60s TT's, A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, and C gets another taste of tabatas and ITT’s, the sprinters get strength endurance, BYO bucket.
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 |
Ladder sprint (10,20,30,20,10) | Tabata | 3/4 Tabata | 7:40 |
E1 | E1 | E1 | 7:45 |
3/4 Tabata | E3 | E2 | 7:50 |
E1 | E1 | 3 x 30s ITT/30s RR | 7:55 |
3 x 90s ITT/30s RR | 5 x 60s ITT/60s RR | E1 | 8:00 |
E1 | Continued | E3 | 8:05 |
E3 30s A/S | 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 10s HCLR:2 | 7:05 |
20s PG+4" SS | 7:13 |
25s PG+8" SS | 7:20 |
30s BGSS | 7:28 |
24s HCLR r/up (8:100, 8:130, 8:max) | 7:35 |
2 x 7s PG+4 SS (seated):2 | 7:42 |
Cam Woolcock Vic masters crit champion