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How strong is strong enough?
Summer Spin #5
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Spin #12
The program for this session
| What | spin session |
|---|---|
| When |
2019-06-25 18:30
2019-06-25 20:30
2019-06-25 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | James Dann |
| Contact Email | j.pdann@yahoo.com.au |
| Contact Phone | 0409 189 428 |
| Add event to calendar |
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A regular Spin for winter
BYO bowl and fork....
A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, and C gets solid blocks of E3, the sprinters get more strength work, taking advantage of the strength developed over the last few weeks.
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 |
|---|---|---|---|
| Ladder sprint (10,20,30,20,10) | Ladder sprint | E2 | 7:40 |
| E1 | E1 | E3 | 7:45 |
| Tabata | E3 | E1 | 7:50 |
| E1 | E1 | E2 | 7:55 |
| 2 x 90s ITT/30s RR | 2 x 90s ITT/30s RR | E3 | 8:00 |
| E1 | E1 | E1 | 8:05 |
| E3 30s A/S | E3 | E2 | 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 10s RS 60 TC 120 seated:5 BFW | 7:15 |
| 2 x 14s RS 60 TC125 seated:6 BFW | 7:25 |
| 30s RS 70 TC 135 seated BFW | 7:38 |
Sprint Stream - Ladies
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 7s BGSS L.R:4 | 7:05 |
| 2 x 10s RS 60 TC 120 seated:4 BFW | 7:15 |
| 2 x 14s RS 60 TC125 seated:5 BFW | 7:23 |
| 30s RS 70 TC 135 seated BFW | 7:36 |
Cam Woolcock Vic masters crit champion