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Summer Spin #5
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Spin #22
The program for this session
| What | spin session |
|---|---|
| When |
2017-08-29 18:30
2017-08-29 20:30
2017-08-29 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 multiple E3 ramps with no rest and some higher intensity work, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters do power.
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 |
|---|---|---|---|
| 15s A&S E3 r/up | 15 s A&S E3 | E3 | 7:40 |
| E3 r/up | E1 | E1 | 7:45 |
| E3 r/up | 15s A&S E3 | E3 | 7:50 |
| E1 | E1 | E1 | 7:55 |
| 5 x 1m ITT/1m RR | 3 x 1m ITT/2 min RR | E3 | 8:00 |
| cont | cont | E3 | 8:05 |
| 30s A&S E3 | E1 | 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 |
| 8s SC80 TC 130 seated BFW | 7:15 |
| 8s SC80 TC 130 seated BFW | 7:21 |
| 8s SC70 TC 125 seated BFW | 7:27 |
| 8s SC60 TC 120 seated BFW | 7:33 |
| 16s SC50 TC 135 seated BFW | 7:39 |
| 15:5:15 135,130 | 7:45 |
Cam Woolcock Vic masters crit champion