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Spin #25

by Carl Brewer last modified 2016-09-19 23:35

Our second last winter Spin for the year!

What spin session
When 2016-09-20
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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The second last Spin for winter!

Enduro riders get a relentless pounding, and an appropriate blend of high intensity per grade. The sprinters get power work.


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
30s A&S E3 1m r/up 30s A&S E3 E3 7:40
20s A&S E3 1m r/up E3 1m r/up E1 7:45
E1 E1 E3 7:50
15s A&S E3 E3 E1 7:55
3 x 1 min ITT/
1 min RR
2 x 1 min ITT 60s RR,
1 x 30s ITT, 90s RR
3 x 30s ITT
90s RR
E1 E1 E1 8:05
30s A&S E3 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 (R,L):4 7:05
8s SC 50 TC 110 BFW seated 7:15
8s SC 50 TC 110 BFW seated 7:21
8s SC 60 TC 125 BFW seated 7:27
8s SC 60 TC 140 BFW seated 7:33
16s SC 50 TC 145 BFW seated 7:39
2 x 15:5 TC 135, 125  BFW 7:45

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