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How strong is strong enough?
Summer Spin #5
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Spin #11
Winter Tuesday night spin session # 11
| What | spin session |
|---|---|
| When |
2014-06-10 06:30
2014-06-10 21:00
2014-06-10 from 06:30 to 21:00 |
| 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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BYO bowl and fork....
Enduro B gets a threequater-tabata and 60s TT's, A meets Tomabatas, and C gets a taste of 1/2 tabatas, the sprinters get more strength work, taking advantage of the strength developed over the last few weeks.
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 |
Tabata | 3/4 Tabata | 1/2 Tabata | 7:40 |
E1 | E1 | E1 | 7:45 |
3/4 Tabata | E3 | E3 | 7:50 |
E1 | E1 | E3 | 7:55 |
2 x 90s ITT/30s RR | 2 x 90s ITT/30s RR | E1 | 8:00 |
E1 | E1 | E3 | 8:05 |
E3 30s A/S | E3 | 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 7s BGSS:4 | 7:10 |
4 x 12s PG+10"RS(60) seated BFW:5 | 7:20 |
30s PG-5 RS60 seated BFW | 7:40 |
1/4 Tabata LR+5 | 7:47 |
Adelaide sprinters
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 6s HCLR:1 | 7:05 |
| 2 x 7s BGSS:4 (L,R) | 7:10 |
| 3/8 tabata PG RS 60 seated BFW | 7:18 |
| 3/8 tabata PG-5 RS 70 seated BFW | 7:28 |
| 3/8 tabata PG-10 RS 80 seated BFW | 7:38 |
3/8 Tabata is 20:10:20:10:20:10 work/rest
Cam Woolcock Vic masters crit champion