Personal tools
You are here: Home Training sessions Spin Sessions 2014 Winter Spin #11
Navigation
Log in


Forgot your password?
 
Document Actions

Spin #11

by claire — last modified 2014-06-09 01:45

Winter Tuesday night spin session # 11

What spin session
When 2014-06-10
from 06:30 to 21:00
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
Add event to calendar vCal
iCal

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

 


Powered by Plone CMS, the Open Source Content Management System

This site conforms to the following standards: