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Summer Spin #5
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Spin #11
Winter Tuesday night spin session # 11
| What | spin session |
|---|---|
| When |
2012-06-12 06:30
2012-06-12 21:00
2012-06-12 from 06:30 to 21:00 |
| 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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BYO bowl and fork....
Enduro B gets a threequater-tabata and 60s TT's, A meets Tomabatas, and C gets a taste of 1/2 tabatas, the sprinters get some strength and some power work, taking advantage of the strength developed over the last few weeks. Slight variations have been made to accommodate the long weekend and expectation that you've completed some extra long rides or racing!! C it's time to get into the action of tabatas.
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 |
Tomabata | 3/4 Tabata | 1/2 Tabata | 7:40 |
E1 | E1 | E1 | 7:45 |
1/2 Tabata | E3 | E2 | 7:50 |
E1 | E1 | 2 x 60s ITT/60s RR | 7:55 |
2 x 90s ITT/60s RR | 5 x 60s ITT/60s RR | E1 | 8:00 |
E1 | Continued | E3 | 8:05 |
E3 30s A/S | 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 |
2 x 7s BGSS:3 | 7:10 |
2 x 10s PG+4"RS(80):3 | 7:16 |
2 x 12s PG+4"SS(seated L,R):4 | 7:22 |
2 x 6s PG+8"SS(L,R):3 | 7:30 |
1 x 40s PGSS r/up | 7:36 |
1 x 10s HCLR | 7:42 |
Cam Woolcock Vic masters crit champion