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Spin #20

by Carl Brewer last modified 2012-08-12 21:36

The program for this session

What spin session
When 2012-08-14
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....

Enduro A a mixed bag of high intensity, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters get harder strength work with one power effort to start.

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
15s A&S E3 r/up E3 r/up E3 7:40
E1 E1 E1 7:45
20 x 5s sprint 15s RR 10 x 5s sprint:35s RR 5 x 5s sprint:15s RR 7:50
E1 E1 E3 r/up (1 min) 7:55
10 x 15s r/ups 5 x 15s r/ups E1 8:00
cont E1 E3 8:05
E1 E3 E1 8:10
30s A&S 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 7s PG+8 RS (80rpm):3 7:16
2 x 8s PG+8 RS (50, seated):3 7:22
2 x 8s PG+4 RS (70, seated):3 7:28
1 x 18s PG+12 SS 7:34
6 x 10:10 HCLR's 7:40

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