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Spin #23

by Carl Brewer last modified 2018-09-03 08:18

The program for this session

What spin session
When 2018-09-04
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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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


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