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Summer Spin #5
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Spin #21
The program for this session
| What | spin session |
|---|---|
| When |
2019-08-27 18:30
2019-08-27 20:30
2019-08-27 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 grueling set of E3 intervals (blame Tom!) to bring back some lower intensity work after the recent VO2max flaying you've been getting, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters start doing power 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 | 15 s A&S E3 | E3 | 7:40 |
| E3 | E1 | E1 | 7:45 |
| E3 r/up | E3 r/up | E3 r/up | :50 |
| E1 | E1 | E1 | 7:55 |
| 5 x 15:15:15:15 r/up | 3 x 15s r/ups | 2 x 15s r/ups | 8:00 |
| E1 | E1 | E1 | 8:05 |
| 30s A&S E3 | 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:5 | 7:05 |
| 4 x 7s SC70 TC 140 seated BFW:5 | 7:15 |
| 16s SC70 TC 140 seated BFW | 7:35 |
| 2 x 15:5 140,135 | 7:42 |
| 2 x 15:5 135,130 | 7:49 |
FB/GvdP
0:5 E1
05 : 7s BG SS L
09 : 7s BG SS R
15: 6s SC 40 TC 90
18: 6s SC 40 TC 90
21: 6s SC 40 TC 90
24: 6s SC 40 TC 90
28: 12s SC 60 TC 120
32: 12s SC 60 TC 120
40: 3 x 15:5
00-15 @ 130
20-35 @ 120
40-55 @ 115
Cam Woolcock Vic masters crit champion