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Spin #15

by Carl Brewer last modified 2012-07-10 09:11

The program for this session

What spin session
When 2012-07-10
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal

A regular Spin for winter

BYO bowl and fork....

Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and two ladder sprints, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get some speed endurance work. Sprinters are warned to BYO buckets.

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
Ladder sprint
E3 7:40
E1 E1 E1 7:45
Ladder sprint
E3 E3 7:50
E1 E1 E1 7:55
A&S 30s E3 1 min r/up A&S 30s E3 A&S 30s E3 8:00
E1 E1 E1 8:05
30s A/S E3 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 BG SS L,R:3 7:10
2 x 6s PG+8 RS (40rpm):3 7:18
20s PG+4 SS (race leg) 7:27
20s PG+4 RS 80 7:34
30s PG RS 80 7:41
1 x 35s HCLR R/up
(10, 10, 15) 100, 130, 150+

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