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Spin #1

by Carl Brewer last modified 2019-04-06 19:16

The return of Winter Spin for 2019!

What spin session
When 2019-04-09
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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Spin returns for winter 2018!

BYO bowl and fork....

Enduro stream

Warm up

15 min E1

10 x 8s MAX:2, 6S HCLR:2

5 min E1

A B C Start time
E2 E2 E2 7:40
E3 E1 E1 7:45
E1 E2 E2 7:50
E3 E3 E1 7:55
E3 E1 E2 8:00
E1 E3 E1 8:05
E2 E1 E2 8:10
E3 E3 E3 8:15
E1 E1 E1 8:20
E1 E1 E1 8:25

 

Sprint Stream - Strength 1

Men

Effort Start time
E1 7:00
2 x 5s BGSS L,R:4 7:05
7s SC 40 TC 90 BFW 7:15
7s SC 40 TC 90 BFW 7:19
7s SC 40 TC 85 seated BFW 7:23
7s SC 40 TC 85 seated BFW

7:27

12s SC 40 TC 110 BFW 7:31
12s SC 40 TC 105 seated BFW 7:37
 18s SC 80 TC 135 seated BFW 7:45
   
   
   
   
   
   
   

Women

Effort Start time
E1 7:00
2 x 5s BGSS L,R:4 7:05
7s SC 40 TC 90 BFW 7:15
7s SC 40 TC 90 BFW 7:19
9s SC 40 TC 85 seated BFW 7:23
9s SC 40 TC 85 seated BFW

7:26

14s SC 40 TC 110 BFW 7:30
14s SC 40 TC 105 seated BFW 7:36
 18s SC 80 TC 135 seated BFW 7:45
   
   
   
   
   
   
   

 


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