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Spin #2

by Carl Brewer last modified 2012-04-07 06:41

The program for this session

What spin session
When 2012-04-10
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A regular Spin for winter!

BYO bowl and fork....

This is our second session for winter 2011.  Enduros get a slight increase in volume in E3 across the streams with A getting 2 x 10 mins, B gets a 10 min E3 and C gets 2 by 5 min E3's, the sprinters get a strength set.

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
E2 E2 E2 7:40
E3 E1 E1 7:45
E1 E3 E3 7:50
E3 E3 E1 7:55
E3 E1 E2 8:00
E1 E3 E1 8:05
E3 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 5s HCLR:1 7:05
4 x 6s BGSS (L,R,L,R seated):3 7:10
2 x 8s PG+2 RS(40 - seated):4 7:22
1 x 18s PG RS r/up (6:100, 6:130, 6:max)7:30
2 x 10s HCLR:2 7:35
E1 7:40

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