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Spin #15

by Carl Brewer last modified 2014-07-04 23:31

The program for this session

What spin session
When 2014-07-08
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal

A regular Spin for winter

BYO bowl and fork....

Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and two ladder sprints, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get some leg speed work. Sprinters are warned to BYO buckets.

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
Ladder sprint
E3 7:40
E1 E1 E1 7:45
Ladder sprint
E3 E3 7:50
E1 E1 E1 7:55
A&S 30s E3 1 min r/up A&S 30s E3 A&S 30s E3 8:00
E1 E1 E1 8:05
30s A/S E3 E3 E3 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 8s PG-5 RS 90:4 BFW 7:18
2 x 10s PG-5 RS 100:5 BFW 7:26
30s PG-10 RS R/up 10:110 10:125 10:140+ 7:36
4 x 10:10 LR+5 7:43
4 x 10:10 LR+5 7:50

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