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Spin #8

by Carl Brewer last modified 2014-05-20 00:05

The program for this session

What spin session
When 2014-05-20
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....

Enduro B gets more higher intensity intervals and plenty of time in E3, A meets Tabatas for the first time this winter, and C gets their first 10 minute block of E3, the sprinters get power efforts with an emphasis on strength.

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
1/2 Tabata 10 x 10s sprint/30s RR E3 7:40
E3 E1 E1 7:45
E1 E3 E3 7:50
5 x 90s ITT/30s WR E3 E3 7:55
continued E3 E1 8:00
E1 E1 E3 8:05
E3 E2 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 6s BGSS (L,R):4 7:10
2 x 10s SS PG+10" (L,R) seated:5 BFW 7:18
2 x 8s SS PG+5" (L,R):4 BFW 7:28
2 x 8s PGRS(80):4 BFW 7:36
5 x 10:10 HCLR+4" (160+rpm) 7:44

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