Forgot your password?
How strong is strong enough?
Summer Spin #5
Document Actions
Spin #12
The program for this session
| What | spin session |
|---|---|
| When |
2014-06-17 18:30
2014-06-17 20:30
2014-06-17 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
vCal
iCal
|
A regular Spin for winter
BYO bowl and fork....
Enduro B gets a full tabata and more 60s TT's, A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, and C gets solid blocks of E3, the sprinters get more strength work, taking advantage of the strength developed over the last few weeks.
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) | Ladder sprint | E2 | 7:40 |
| E1 | E1 | E3 | 7:45 |
| Tabata | E3 | E1 | 7:50 |
| E1 | E1 | E2 | 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 L.R:4 | 7:10 |
| 2 x 10s PG+10 RS 60 seated:5 BFW | 7:18 |
| 2 x 14s PG+10 RS 60 seated:6 BFW | 7:28 |
| 30s PG-5 RS 70 seated BFW | 7:40 |
| 1/4 tabata LR+5" | 7:48 |
Cam Woolcock Vic masters crit champion