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Summer Spin #5
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Spin #14
The program for this session
| What | spin session |
|---|---|
| When |
2016-07-05 18:30
2016-07-05 20:30
2016-07-05 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....
Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and a ladder sprint, C gets three solid blocks of E3, the sprinters get strength capacity work from midrange.
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 10,20,30,20,10 | Ladder sprint | E3 | 7:40 |
| 15s A&S E3 r/up | E1 | E3 | 7:45 |
| E1 | E3 | E1 | 7:50 |
| 20s A&S E3 r/up | E1 | E3 | 7:55 |
| E1 | E3 | E3 | 8:00 |
| 15s A&S E3 r/up | E3 r/up | E1 | 8:05 |
| E1 | E1 | E2 | 8:10 |
| 30s 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 |
| 2 x 7s SC 50 TC 120 seated:5 BFW | 7:15 |
| 10s SC 60 TC 120 seated BFW | 7:25 |
| 12s SC 70 TC 130 BFW | 7:31 |
| 30s SC 70 R/up BFW (5:90, 10:110, 15:140+) | 7:38 |
| 5 x 10:10 135,130,125,120,115 | 7:45 |
Cam Woolcock Vic masters crit champion