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Summer Spin #5
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Summer Spin #4
| What | spin session |
|---|---|
| When |
2010-12-02 19:15
2010-12-02 20:30
2010-12-02 from 19:15 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
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A "Summer Spin" for the summer of 2009-2010.
Enduro stream
Warm up
7:30 : 10 min E1
7:40 : 3 x 10s MAX:2, 2 x 15s HCLR:2
7:50 : 5 min E1
| A | B | C | Start time |
|---|---|---|---|
| Ladder sprints | Ladder sprints | E3 | 7:55 |
| E1 | E1 | E1 | 8:00 |
| 5 x 1 min ITT/1 min RR | 4 x 1 min ITT/1 min RR | 4 x 30s ITT/90s WR | 8:05 |
| continued | continued | E1 | 8:10 |
| E3 | E2 | E2 | 8:15 |
| E3 r/up | E3 r/up | E3 r/up | 8:20 |
| E1 | E1 | E1 | 8:25 |
Sprint Stream
| Taper for SSS r3 stream | Start time | Power stream (taper for SSS r3) | Start Time |
|---|---|---|---|
| E1 | 7:30 | E1 | 7:30 |
| 2 x 6s HCLR:1 | 7:35 | 2 x 6s HCLR:1 | 7.35 |
| 1 x 6s BGRS (30) seated | 7:40 | 1 x 7s BGRS:3 | 7:40 |
| 18s HCRS r/up 5:110 5:135 10:max | 7:43 | 2 x 8s HCRS(80):3 | 7:43 |
| 10s RGRS (80) r/up 5:80% 5:100% | 7:49 | 1 x 12s HC+1RS(80) | 7:49 |
| 20s HCRS r/up (70) 10:110, 10:160+ | 7:56 | 1 x 20s HC r/up 10:110, 10:max | 7:53 |
| 2 x 10s HCLR:2 | 8:03 | 1 x 30s HCLR r/up 10/110:10/130:10/max | 8:04 |
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Cam Woolcock Vic masters crit champion