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How strong is strong enough?
Summer Spin #5
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Spin #7
The program for this session
| What | spin session |
|---|---|
| When |
2016-05-17 18:30
2016-05-17 20:30
2016-05-17 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 B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals with a modified Warm Up, and C gets a solid E2/E3 progression with a little more time in E3, the sprinters get power capacity work, the stronger sprinters get to use the big flywheel for power gear work.
Enduro stream
Warm up
15 min E1
5 x 8s MAX:2, 6s HCLR:2
5 min E1
| A | B | C | Start time |
|---|---|---|---|
| 10 x 10s sprint/30s RR | 5 x 10s sprint/50s RR | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 5 x 90s ITT/30s WR | E3 | E2 | 7:50 |
| continued | E1 | E3 | 7:55 |
| E3 | E3 | E1 | 8:00 |
| E1 | E1 | E3 | 8:05 |
| E3 | 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 (L,R):4 | 7:05 |
| 15s SC 80 TC 135 BFW seated | 7:15 |
| 15s SC 80 TC 135 BFW seated | 7:23 |
| 18s SC 80 TC 140 BFW seated | 7:30 |
| 22s SC 90 TC 140 BFW seated | 7:37 |
Cam Woolcock Vic masters crit champion