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Spin #12

by claire — last modified 2012-06-19 00:37

The program for this session

What spin session
When 2012-06-19 18:45 to
2012-06-20 21:00
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....

A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, B gets some E3 consolidation and C gets another taste of ITT’s, the sprinters get strength endurance, BYO bucket.

 

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

Ladder sprint (10,20,30,20,10) 

E3

E2

7:40

E1

E3

E3

7:45

Tabata

E1

E1

7:50

E1

E1

3 x 30s ITT/30s RR

7:55

3 x 90s ITT/30s RR

5 x 60s ITT/60s RR

E1

8:00

E1

Continued

E3

8:05

E3 30s A/S

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 7s HCLR:1

7:05

2 x 7s BGSS L,R:3

7:10

20s PG+4" SS

7:18

25s PG+8" SS

7:25

30s BGSS

7:33

24s HCLR r/up (8:100, 8:130, 8:max)

7:42


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