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Summer Spin #5
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Spin #17
The program for this session
| What | spin session |
|---|---|
| When |
2014-07-22 18:30
2014-07-22 20:30
2014-07-22 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 |
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BYO bowl and fork....
The sprinters move back into a strength block.
Enduros get lots of E3's with attack & sustain efforts.
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 |
|---|---|---|---|
| 30s A&S E3 r/up | 30s A&S E3 | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 30s A&S E3 r/up | 30s A&S E3 | E3 | 7:50 |
| E3 r/up (1 min) | E3 | E1 | 7:55 |
| E1 | E1 | E2 | 8:00 |
| 5 x 1m ITT/1m RR | E3 | E3 | 8:05 |
| continued | 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 6s HCLR:1 | 7:05 |
| 2 x 6s BG SS:4 | 7:10 |
| 2 x 8s PG+15" RS20 seated:4 BFW | 7:18 |
| 2 x 8s PG+10" RS40 seated:4 BFW | 7:26 |
| 2 x 8s PG+5" SS seated:4 BFW | 7:34 |
| 1/4 tabata LR+5 | 7:42 |
| 4 x 10:10 LR+5 | 7:49 |
Cam Woolcock Vic masters crit champion