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Spin #13

by Carl Brewer last modified 2015-06-29 19:52

The program for this session

What spin session
When 2015-06-30
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 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

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