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Spin #10

by Carl Brewer last modified 2014-06-02 18:37

The program for this session

What spin session
When 2014-06-03
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 2010!

BYO bowl and fork....

Enduro B gets a half-tabata and plenty of time in E3, A meets full Tabatas for the first time this winter, and C gets more 10 minute blocks of E3, the sprinters get strength work and then some speed endurance. The sprinters going to race the Adelaide GP meet get 1/4 tabatas to build capacity. Enjoy!

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
Tabata 1/2 Tabata E2 7:40
E1 E1 E3 7:45
1/2 Tabata E3 E1 7:50
E1 E1 E3 7:55
2 x 90s ITT/30s RR 2 x 90s ITT/30s RR E3 8:00
E1 E1 E1 8:05
E3 30s A/S E3 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 6s HCLR:1 7:05
2 x 7s BGSS:4 (L,R) 7:10
4 x 12s PG+10" RS 70 seated:5 BFW 7:18
20s PG+5 RS 70 seated BFW 7:38
5 x 10:10 HCLR+5" 7:45

Adelaide sprinters

Effort Start time
E1 7:00
2 x 6s HCLR:1 7:05
2 x 7s BGSS:4 (L,R) 7:10
1/4 tabata PG RS 70 seated BFW 7:18
1/4 tabata PG RS 70 seated BFW 7:25
1/4 tabata PG-5 RS 70 seated BFW 7:32
1/4 tabata PG-10 RS 70 seated BFW 7:39


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