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Spin #11

by claire — last modified 2012-06-11 18:27

Winter Tuesday night spin session # 11

What spin session
When 2012-06-12
from 06:30 to 21:00
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal
iCal

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
(10:100, 15:130, 15:max)

7:36

1 x 10s HCLR

7:42


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