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Summer Spin #5
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Spin #24
Our third last winter Spin the year!
| What | spin session |
|---|---|
| When |
2014-09-09 18:30
2014-09-09 20:30
2014-09-09 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 |
vCal
iCal
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A regular Spin for winter
BYO bowl and fork....
Enduro A get more high intensity work without the mega-E3 interval, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters do more power work as we get closer to the Summer Sprint Seires.
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 |
|---|---|---|---|
| Tomabata | Tabata | 3/4 Tabata | 7:40 |
| E1 | E1 | E1 | 7:45 |
| Tabata | 3/4 Tabata | 1/2 Tabata | 7:50 |
| E1 | E1 | E1 | 7:55 |
| 6 x 1 min ITT/ 1 min RR | 3 x 1 min ITT 60s RR, 3 x 30s ITT, 90s RR | 6 x 30s ITT 90s RR | 8:00 |
| Cont | Cont | Cont | 8:05 |
| E1 | E1 | E1 | 8:10 |
| 15s A&S 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 +2 RS70 bfw seated | 7:18 |
| 8s PG +2 RS70 bfw seated | 7:23 |
| 8s PG +2 RS60 bfw seated | 7:28 |
| 8s PG RS RS60 bfw seated | 7:33 |
| 14s PG RS50 BFW seated | 7.38 |
| 1/4 Tabata HCLR LR+5 | 7:44 |
| 3 x 10:10 LR+10 LR+5 LR | 7:53 |
Cam Woolcock Vic masters crit champion