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Spin #11

by claire — last modified 2019-06-18 01:04

Winter Tuesday night spin session # 11

What	spin session
When	2019-06-18 18:30 2019-06-18 21:00 2019-06-18 from 18:30 to 21:00
Where	Blackburn Velodrome & Clubrooms
Contact Name	Carl Brewer
Contact Email	carl@aboc.com.au
Contact Phone	0419 966 003
Add event to calendar	vCal iCal

BYO bowl and fork....

Enduro B gets a threequater-tabata and 60s TT's, A meets Tomabatas, and C gets a taste of 1/2 tabatas, the sprinters get more strength work, taking advantage of the strength developed over the last few weeks and considering that this Saturday is WSS round 2.

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
3/4 Tabata	E3	E3	7:50
E1	E1	E3	7:55
2 x 90s ITT/30s RR	2 x 90s ITT/30s RR	E1	8:00
E1	E1	E3	8:05
E3 30s A/S	E3	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
4 x 12s SC60 TC120 seated BFW:6	7:15
30s SC60 TC140 seated BFW	7:40

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Spin #11