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Summer Spin #5
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Spin #23
The program for this session
| What | spin session |
|---|---|
| When |
2010-09-14 18:30
2010-09-14 20:30
2010-09-14 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| 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 HCLR's with a gradual increase in R. Each sprint must get to at least 160rpm or the gear does not increase.
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 |
| 6 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 6s HCLR:1 (39x23 : 46") |
7:05 |
| 2 x 7s HCLR+2 (60):2 (39x20 : 53") |
7:10 |
| 2 x 7s HCLR+4 (60):2 (39x18 : 60") |
7:14 |
| 2 x 7s HCLR+6 (60):2 (39x16 : 65") |
7:18 |
| 2 x 7s HCLR+8 (60):3 (39x14/53x19 : 75") |
7:22 |
| 2 x 7s HCLR+10 (60):3 (39x12/53x17 : 87/84") |
7:28 |
| 2 x 7s HCLR+11 (60):3 (53x16 : 89") |
7:34 |
Cam Woolcock Vic masters crit champion