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Spin #15

by Carl Brewer last modified 2017-07-10 09:19
What spin session
When 2017-07-11
from 18:30 to 20:30
Where Blackburn Cycling Club
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and two ladder sprints, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get some leg speed work. Sprinters are warned to BYO buckets.



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
10,20,30,20,10
Ladder sprint
10,20,30,20,10
E3 7:40
E1 E1 E1 7:45
Ladder sprint
10,20,30,20,10
E3 E3 7:50
E1 E1 E1 7:55
A&S 30s E3 1 min r/up A&S 30s E3 A&S 30s E3 8:00
E1 E1 E1 8:05
30s A/S E3 E3 E3 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
2 x 8s SC 90 TC 140:4 BFW 7:15
2 x 10s SC 100 TC 140:5 BFW 7:26
30s 10:110 10:125 10:140+ 7:36
4 x 10:10 135,130,125,120 7:43
   

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