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Spin #11

by claire — last modified 2016-06-13 16:06

Winter Tuesday night spin session # 11

What spin session
When 2016-06-14
from 06:30 to 21:00
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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BYO bowl and fork....

Enduro B gets a threequater-tabata and 60s TT's,  A meets Tomabatas, and C gets a taste of 1/2 tabatas, 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

Tomabata

3/4 Tabata

1/2 Tabata

7:40

E1

E1

E1

7:45

3/4 Tabata

E3

E3

7:50

E1

E1

E3

7:55

2 x 90s ITT/30s RR

2 x 90s ITT/30s RR

E1

8:00

E1

E1

E3

8:05

E3 30s A/S

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:4

7:05

4 x 12s SC60 TC120 seated BFW:6

7:15

30s SC60 TC140 seated BFW

7:40

   

 


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