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Summer Spin #5
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Spin #23
The program for this session
| What | spin session |
|---|---|
| When |
2019-09-10 18:30
2019-09-10 20:30
2019-09-10 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 return to some high intensity work without the mega-E3 interval, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters get more 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 |
|---|---|---|---|
| Tomabata | Tabata | 1/2 Tabata | 7:40 |
| E1 | E1 | E1 | 7:45 |
| 30s A&S E3 r/up | 30s A&S E3 | 15s A&S E3 | :50 |
| E1 | E1 | E1 | 7:55 |
| 5 x 1 min ITT/ 1 min RR |
3 x 1 min ITT 3 min RR |
5 x 30s ITT 90s RR |
8:00 |
| Cont | Cont | Cont | 8:05 |
| E1 | E1 | E1 | 8:10 |
| 15s 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 BG SS:4 L,R | 7:05 |
| 8s TC 130 SC 80 BFW | 7:15 |
| 8s TC 130 SC 80 BFW | 7:21 |
| 8s TC 130 SC 80 BFW | 7:27 |
| 8s TC 130 SC 80 BFW | 7:33 |
| 10s TC 110 SC 40 BFW | 7:40 |
| 15:5:15 TC 135,125 | 7:45 |
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