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Spin #22

by Carl Brewer last modified 2017-08-28 08:47

The program for this session

What spin session
When 2017-08-29
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 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 E3E3 7:50
E1 E1 E17:55
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

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