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Spin #3

by Carl Brewer last modified 2014-04-14 01:39

The program for this session

What spin session
When 2014-04-15
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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A regular Spin for winter

BYO bowl and fork....

This is our third session for this winter.  Enduros get a slight increase in volume in E3 across the streams with A getting three by 10 mins, B gets two 10 min E3's and C gets a more solid E2/E3 progression, the sprinters get a similar set to last week but with more legspeed in the mix.

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
E3 E3 E2 7:40
E3 E3 E3 7:45
E1 E1 E1 7:50
E3 E3 E2 7:55
E3 E3 E3 8:00
E1 E1 E1 8:05
E3 E2 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 7:05
4 x 6s BGSS (L, R, L, R):4 7:10
2 x 12s BG-2 cogs RS (40):6 7:26

1 x 18s BG-2 cogs RS (40) r/up

6:50%, 6:75%, 6:100%

2 x 10s HCLR:2 7:44

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