Forgot your password?
How strong is strong enough?
Summer Spin #5
Document Actions
Spin #11
by
claire
—
last modified
2017-06-12 07:31
Winter Tuesday night spin session # 11
| What | spin session |
|---|---|
| When |
2017-06-13 06:30
2017-06-13 21:00
2017-06-13 from 06:30 to 21:00 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
vCal
iCal
|
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 and considering that this Saturday is WSS round 2.
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 |
Cam Woolcock Vic masters crit champion