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Summer Spin #5
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Spin #16
The program for this session
| What | spin session |
|---|---|
| When |
2012-07-17 18:30
2012-07-17 20:30
2012-07-17 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 |
| Add event to calendar |
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A regular Spin for winter
BYO bowl and fork....
Enduro A get hit lulled into a false sense of security with a 1/2 tabata but then follow that with a ladder sprint and 5 1 min (15s) rampups with no rest and finally an attack & sustain into 15 minutes of E3 with a sprint finish - welcome to Modella! B get a 3/4 tabata and solid E3 blocks, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters return to power and strength work.
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 |
|---|---|---|---|
| 1/2 Tabata | 3/4 tabata | E3 | 7:40 |
| ladder sprint 10,20,30,20,10 | E1 | E3 | 7:45 |
| E1 | E3 | E1 | 7:50 |
| 5 x 1 min r/up (15s step) | E3 r/up (1 min) | E3 r/up (1 min) | 7:55 |
| E1 | E1 | E1 | 8:00 |
| 30s A&S E3 | 30s A&S E3 | E3 | 8:05 |
| E3 | E1 | E1 | 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:3 | 7:10 |
| 2 x 8s PG+6 RS (60, seated):3 | 7:16 |
| 2 x 12s PG RS (80, seated):4 | 7:22 |
| 2 x 8s BGSS (L,R):3 | 7:30 |
| 35s PG RS R/up, 10:100, 10:135, 15:max | 7:36 |
35s HCLR r/up 10:100, 10:135, 15:max | 7:44 |
Cam Woolcock Vic masters crit champion