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Spin #24

by Carl Brewer last modified 2015-09-14 18:10

Our second last winter Spin the year!

What spin session
When 2015-09-15
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 get more high intensity work without the mega-E3 interval, B get similar to A but with less volume.  C get a progression of E3 and a high intensity set. The sprinters do more power work as we get closer to the Summer Sprint Seires.


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
Tomabata Tabata 3/4 Tabata 7:40
E1 E1 E1 7:45
Tabata 3/4 Tabata 1/2 Tabata 7:50
E1 E1 E1 7:55
6 x 1 min ITT/
1 min RR
3 x 1 min ITT 60s RR,
3 x 30s ITT, 90s RR
6 x 30s ITT
90s RR
Cont Cont Cont 8:05
E1 E1 E1 8:10
15s A&S 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
6s SC 80 TC 135 bfw seated 7:15
6s SC 80 TC 135 bfw seated 7:20
8s SC 80 TC 135 bfw seated 7:25
8s SC 80 TC 135 bfw seated 7:32
14s PG RS50 BFW seated 7.38
2 x 15:5 TC 135, 125 7:44

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