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Summer Spin #5
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Spin #22
The program for this session
| What | spin session |
|---|---|
| When |
2014-08-26 18:30
2014-08-26 20:30
2014-08-26 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 get multiple E3 ramps with no rest and some higher intensity work, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters do power.
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 |
|---|---|---|---|
| 15s A&S E3 r/up | 15 s A&S E3 | E3 | 7:40 |
| E3 r/up | E1 | E1 | 7:45 |
| E3 r/up | 15s A&S E3 | E3 | 7:50 |
| E1 | E1 | E1 | 7:55 |
| 5 x 1m ITT/1m RR | 3 x 1m ITT/2 min RR | E3 | 8:00 |
| cont | cont | E3 | 8:05 |
| 30s A&S E3 | 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 7s BGSS L,R:4 | 7:10 |
| 8s PG RS80 seated BFW | 7:18 |
| 8s PG RS80 seated BFW | 7:23 |
| 8s PG RS70 seatec BFW | 7:28 |
| 8s PG RS60 seated BFW | 7:33 |
| 16s PG RS50 seated BFW | 7:38 |
| 1/4 Tabata LR+5 | 7:45 |
| 3 x 10:10 LR+10,+5,HCLR | 7:52 |
Cam Woolcock Vic masters crit champion