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Summer Spin #5
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Spin #3
The program for this session
| What | spin session |
|---|---|
| When |
2015-04-21 18:30
2015-04-21 20:30
2015-04-21 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 |
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A regular Spin for winter
BYO bowl and fork....
This is our third session for this winter. Enduros get a slight increase in volume in E3 across the streams with A getting three by 10 mins, B gets two 10 min E3's and C gets a more solid E2/E3 progression, the sprinters get a similar set to last week but with more legspeed in the mix.
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 |
|---|---|---|---|
| E3 | E3 | E2 | 7:40 |
| E3 | E3 | E3 | 7:45 |
| E1 | E1 | E1 | 7:50 |
| E3 | E3 | E2 | 7:55 |
| E3 | E3 | E3 | 8:00 |
| E1 | E1 | E1 | 8:05 |
| E3 | E2 | E2 | 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 |
| 6 x 6s BGSS (L, R, L, R):4 seated BFW | 7:05 |
| 2 x 12s BG-10" RS (40):6 seated BFW | 7:26 |
1 x 18s PG-5" RS (40) r/up seated BFW 6:80rpm, 6:110rpm, 6:max | 7:38 |
| 2 x 10s PG-5 RS seated BFW TC130-145:2 | 7:44 |
Cam Woolcock Vic masters crit champion