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Summer Spin #5
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Spin #25
Our third last winter Spin for the year!
| What | spin session |
|---|---|
| When |
2014-09-16 18:30
2014-09-16 20:30
2014-09-16 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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The second last Spin for winter!
Enduro riders get a set of reaction drills (random sprint intervals), and an appropriate blend of high intensity per grade. The sprinters get power work.
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 1m r/up | 30s A&S E3 | E3 | 7:40 |
| 20s A&S E3 1m r/up | E3 1m r/up | E1 | 7:45 |
| E1 | E1 | E3 | 7:50 |
| 15s A&S E3 | E3 | E1 | 7:55 |
| 3 x 1 min ITT/ 1 min RR | 2 x 1 min ITT 60s RR, 1 x 30s ITT, 90s RR | 3 x 30s ITT 90s RR | 8:00 |
| E1 | E1 | E1 | 8:05 |
| 30s A&S E3 | E3 | E2 | 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 (39x23 : 46") | 7:05 |
| 2 x 7s BGSS (R,L):4 | 7:10 |
| 8s PG+10 RS 50 BFW seated | 7:18 |
| 8s PG+10 RS 50 BFW seated | 7:23 |
| 8s PG+5 RS 60 BFW seated | 7:28 |
| 8s PGRS 60 BFW seated | 7:33 |
| 16s PGRS 50 BFW seated | 7:38 |
| 1/4 Tabata LR+10 BFW | 7:45 |
| 2 x 10:10 LR+10 LR+5 BFW | 7:54 |
Cam Woolcock Vic masters crit champion