Spin #9
The program for this session
What | spin session |
---|---|
When |
2014-05-27 18:30
2014-05-27 20:30
2014-05-27 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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A regular Spin for winter!
BYO bowl and fork....
Enduro B gets a half-tabata and plenty of time in E3, A gets closer to full Tabatas and C gets more 10 minute blocks of E3, the sprinters get bulk strength work.
Enduro stream
Warm up
15 min E1
5 x (10s MAX:2, HCLR:2)
5 min E1
A | B | C | Start time |
---|---|---|---|
3/4 Tabata | 1/2 Tabata | E3 | 7:40 |
E1 | E1 | E3 | 7:45 |
5 x 90s ITT/30s WR | 2 x 90s ITT/30s RR | E1 | 7:50 |
continued | E1 | E2 | 7:55 |
E1 | E3 | E3 | 8:00 |
E3 | E1 | E1 | 8:05 |
E1 | 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 |
2 x 6s BGSS L,R:4 | 7:10 |
6 x 10s PG+10 RS(40, seated):5 BFW | 7:18 |
5 x 10:10 HCLR+5 | 7:48 |