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Summer Spin #5
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Spin #15
The program for this session
| What | spin session |
|---|---|
| When |
2014-07-08 18:30
2014-07-08 20:30
2014-07-08 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 |
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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 10,20,30,20,10 | Ladder sprint 10,20,30,20,10 | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| Ladder sprint 10,20,30,20,10 | 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 |
Cam Woolcock Vic masters crit champion