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Spin #19
The program for this session
| What | spin session |
|---|---|
| When |
2017-08-08 18:30
2017-08-08 20:30
2017-08-08 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 get a ladder sprint, a Tomabata, and some reaction drills. B get similar to A but with less volume. C get a progression of E3. The sprinters get more 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 |
|---|---|---|---|
| ladder sprint | ladder sprint | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| Tomabata | Tabata | E2 | 7:50 |
| E1 | E1 | E3 r/up (1 min) | 7:55 |
| Reaction drill | Reaction drill | E1 | 8:00 |
| cont | E1 | E3 | 8:05 |
| E1 | E3 | E1 | 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 BG SS L,R:4 | 7:05 |
| 2 x 8s SC20 TC 90, seated BFW:5 | 7:15 |
| 2 x 8s SC30 TC 100, seated BFW:5 | 7:25 |
| 12s SC40 TC 105, seated BFW | 7:35 |
| 5 x 10:10 135,130,125,120,115 | 7:42 |
Cam Woolcock Vic masters crit champion