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How strong is strong enough?
Summer Spin #5
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Spin #4
The program for this session
| What | spin session |
|---|---|
| When |
2016-04-26 18:30
2016-04-26 20:30
2016-04-26 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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"Let the fun begin"
BYO bowl and fork....
This is our forth session for winter. Enduro B gets a slight increase in volume in E3, A starts with some higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters start to do some power work and a little more capacity after 4 weeks of strength 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 |
|---|---|---|---|
| 5 x 1 min ITT/1 min RR | E3 | E2 | 7:40 |
| continued | 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 | 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 6s BGSS (L,R):4 | 7:05 |
| 2 x 8s SC 80 TC 135:5 seated BFW | 7:15 |
| 2 x 8s SC 70 TC 130:5 seated BFW | 7:25 |
| 14s SC 60 TC 135 seated BFW | 7:35 |
| 14s SC 50 TC 130 seated BFW | 7:42 |
Cam Woolcock Vic masters crit champion