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Spin #17

by Carl Brewer last modified 2014-07-22 01:56

The program for this session

What spin session
When 2014-07-22
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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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

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+57:42
4 x 10:10 LR+5 7:49

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