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Summer Spin #5
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Spin #13
The program for this session
| What | spin session |
|---|---|
| When |
2012-06-26 18:30
2012-06-26 20:30
2012-06-26 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....
Enduro A and B get reaction sprints and solid blocks of E3. A gets attack & sustain as part of the mix and C gets solid blocks of E3, the sprinters get more power work from midrange revs.
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 |
|---|---|---|---|
| reaction sprints | reaction sprints (every 2nd one) | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 30s A&S E3 | E3 | E2 | 7:50 |
| E3 | E1 | E3 | 7:55 |
| E3 1 min r/up | E3 1 min r/up | E1 | 8:00 |
| E1 | E1 | E2 | 8:05 |
| E3 30s A/S | E3 | E3 | 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 BGSS:3 | 7:10 |
| 2 x 10s PG RS (100rpm seated):3 | 7:16 |
| 2 x 8s PG+4" RS (60rpm):3 | 7:22 |
| 2 x 12s PG+4" RS (60 rpm) (seated):4 | 7:28 |
| 1 x 40s PG-4" RS R/up (10:100, 15:125, 15:max) | 7:36 |
| 1 x 30s HCLR R/up (10, 10, 10) 100, 130, 150+ | 7:42 |
Cam Woolcock Vic masters crit champion