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Summer Spin #5
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Spin #13
The program for this session
| What | spin session |
|---|---|
| When |
2015-06-30 18:30
2015-06-30 20:30
2015-06-30 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 A and B get reaction sprints and solid blocks of E3. A gets attack & sustain as part of the mix and C gets solid blocks of E3, the sprinters get strength work from midrange revs.
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 |
|---|---|---|---|
| reaction sprints | reaction sprints (every 2nd one) | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 30s A&S E3 | E3 | E2 | 7:50 |
| E3 | E1 | E3 | 7:55 |
| E3 1 min r/up | E3 1 min r/up | E1 | 8:00 |
| E1 | E1 | E2 | 8:05 |
| E3 30s A/S | E3 | E3 | 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 7s BGSS:4 | 7:05 |
| 2 x 8s PG+10 RS 70 seated:5 BFW | 7:15 |
| 2 x 12s PG+10 RS 60 seated:6 BFW | 7:25 |
| 18s PG+5 RS 50 seated BFW | 7:37 |
| 4 x 10:10 PG-5 | 7:44 |
Cam Woolcock Vic masters crit champion