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Spin #19

by Carl Brewer last modified 2018-08-06 16:39

The program for this session

What spin session
When 2018-08-07
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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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
   

FB/GvdP

0:5 E1
05 : 7s BG SS L
09 : 7s BG SS R

15: 10s SC 70 TC 120
18: 10s SC 70 TC 120
21: 10s SC 70 TC 120
24: 10s SC 70 TC 120
28: 12s SC 40 TC 120
32: 12s SC 40 TC 120

40: 3 x 15:5
   00-15 @ 130
   20-35 @ 120
   40-55 @ 115


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