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Summer Spin #5
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Spin #18
The program for this session
| What | spin session |
|---|---|
| When |
2018-08-06 18:30
2018-08-06 20:30
2018-08-06 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....
Enduro A get a Tomabata, some sharp attack & sustain efforts and another 5 minute block of 15s rampups. B get a 3/4 Tabata and solid chunks of E3. C get a progression of E3. The sprinters get more strength work.
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 |
|---|---|---|---|
| Tomabata | 3/4 Tabata | 1/2 Tabata | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 15s A&S E3 | E3 | E2 | 7:50 |
| 5 x 1 min r/up (15s step) | E3 r/up (1 min) | E3 r/up (1 min) | 7:55 |
| E1 | E1 | E1 | 8:00 |
| 30s A&S E3 r/up | 30s A&S E3 | E3 | 8:05 |
| E1 | 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:4 | 7:05 | |
| 2 x 8s RSC20 TC 90, seated:5 BFW | 7:15 | |
| 2 x 8s SC40 TC 100seated:5 BFW | 7:25 | |
| 12s SC40 TC 105 seated BFW | 7:35 | |
| 4 x 10:10 135,130,125,120 | 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
Cam Woolcock Vic masters crit champion