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Summer Spin #5
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Spin #11
by
claire
—
last modified
2015-06-15 20:16
Winter Tuesday night spin session # 11
| What | spin session |
|---|---|
| When |
2015-06-16 06:30
2015-06-16 21:00
2015-06-16 from 06:30 to 21:00 |
| 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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BYO bowl and fork....
Enduro B gets a threequater-tabata and 60s TT's, A meets Tomabatas, and C gets a taste of 1/2 tabatas, the sprinters get more strength work, taking advantage of the strength developed over the last few weeks.
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 | 3/4 Tabata | 1/2 Tabata | 7:40 |
E1 | E1 | E1 | 7:45 |
3/4 Tabata | E3 | E3 | 7:50 |
E1 | E1 | E3 | 7:55 |
2 x 90s ITT/30s RR | 2 x 90s ITT/30s RR | E1 | 8:00 |
E1 | E1 | E3 | 8:05 |
E3 30s A/S | E3 | E1 | 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 |
4 x 12s PG+10"RS(60) seated BFW:6 | 7:15 |
30s PG-5 RS60 seated BFW | 7:40 |
Cam Woolcock Vic masters crit champion