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Spin #12

by claire — last modified 2011-06-21 02:21

The program for this session

What spin session
When 2011-06-21
from 18:45 to 21:00
Where Blackburn Velodrome & Clubrooms
Contact Name Claire Campbell
Contact Email
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

   

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