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How strong is strong enough?
Summer Spin #5
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Spin #20
The program for this session
| What | spin session |
|---|---|
| When |
2018-08-20 18:30
2018-08-20 20:30
2018-08-20 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 |
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A regular Spin for winter
BYO bowl and fork....
Enduro A a mixed bag of high intensity, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters get harder 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 |
|---|---|---|---|
| 15s A&S E3 r/up | E3 r/up | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 20 x 5s sprint 15s RR | 10 x 5s sprint:35s RR | 5 x 5s sprint:15s RR | 7:50 |
| E1 | E1 | E3 r/up (1 min) | 7:55 |
| 10 x 15s r/ups | 5 x 15s r/ups | 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 BGSS:5 | 7:05 |
| 2 x 8s SC20 TC 90 seated bfw:5 | 7:15 |
| 2 x RSC30 TC 100 seated bfw:5 | 7:25 |
| 12s SC40 TC 105 seated bfw | 7:35 |
| 15:5:15 135,130 | 7:42 |
FB/GvdP
0:5 E1
05 : 7s BG SS L
09 : 7s BG SS R
15: 8s SC 70 TC 120
18: 8s SC 70 TC 120
21: 8s SC 70 TC 120
24: 8s SC 70 TC 120
28: 10s SC 40 TC 120
32: 10s SC 40 TC 120
40: 3 x 15:5
00-15 @ 130
20-35 @ 120
40-55 @ 115
Cam Woolcock Vic masters crit champion