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Spin #15

by Carl Brewer last modified 2015-07-13 06:20

This session WILL NOT RUN!

What spin session
When 2015-07-14
from 18:30 to 20:30
Where Home!
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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Due to equipment storage and drying after the Eildon tour on the weekend, the Blackburn clubrooms are NOT available on Tuesday!

You can do the session at home, we will be back next week!


Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and two ladder sprints, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get some leg speed work. Sprinters are warned to BYO buckets.

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
Ladder sprint
Ladder sprint
E3 7:40
E1 E1 E1 7:45
Ladder sprint
E3 E3 7:50
E1 E1 E1 7:55
A&S 30s E3 1 min r/up A&S 30s E3 A&S 30s E3 8:00
E1 E1 E1 8:05
30s A/S E3 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 L,R:4 7:05
2 x 8s PG-5 RS 90:4 BFW 7:15
2 x 10s PG-5 RS 100:5 BFW 7:26
30s PG-10 RS R/up 10:110 10:125 10:140+ 7:36
4 x 10:10 LR+5 7:43

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