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Spin #26

by Carl Brewer last modified 2016-09-26 16:20

Our last winter Spin and BBQ! for 2015

What spin session
When 2016-09-27
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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"Make it stop!"

Enduro riders get a set of relentless rampups, and an appropriate blend of high intensity per grade. The sprinters get capacity work as they gear up for SSS round 1

 

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 r/ups 4 x 1 min r/up 3 x 1 min r/up 7:40
E1 E1 E1 7:45
tomabata tabata E3 7:50
E1 E1 E1 7:55
3 x 1 min ITT/
1 min RR
2 x 1 min ITT 60s RR,
1 x 30s ITT, 90s RR
3 x 30s ITT
90s RR
8:00
15s A&S E3 E1 E1 8:05
15s A&S E3 1m r/up 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 7s BGSS (R,L):4 7:05
18s SC 80 TC 120 BFW seated 7:15
24s 6:80, 6:120, 12:max BFW 7:26
20s 6:100, 6:125, 8:max BFW 7:34
30s 6:80, 6:100, 18:max BFW 7:42
2 x 15:5 TC 135, 125 7:52

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