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Spin #12

by Carl Brewer last modified 2016-06-20 08:25

The program for this session

What spin session
When 2016-06-21
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....

A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, and C gets solid blocks of E3, 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 8s MAX:2

5 x 6s HCLR:2

5 min E1

A B C Start time
Ladder sprint (10,20,30,20,10) Ladder sprint E2 7:40
E1 E1 E3 7:45
Tabata E3 E1 7:50
E1 E1 E2 7:55
2 x 90s ITT/30s RR 2 x 90s ITT/30s RR E3 8:00
E1 E1 E1 8:05
E3 30s A/S E3 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
2 x 7s BGSS L.R:4 7:05
2 x 10s RS 60 TC 120 seated:5 BFW7:15
2 x 14s RS 60 TC125 seated:6 BFW 7:25
30s RS 70 TC 135 seated BFW 7:38

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