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Summer Spin #5
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Spin #9
The program for this session
| What | spin session |
|---|---|
| When |
2010-06-08 18:30
2010-06-08 20:30
2010-06-08 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 |
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A regular Spin for winter 2010!
BYO bowl and fork....
Enduro B gets a half-tabata and plenty of time in E3, A meets full Tabatas for the first time this winter, and C gets more 10 minute blocks of E3, the sprinters get bulk strength work.
Enduro stream
Warm up
15 min E1
5 x 10s MAX:2 A 10 x 5s MAX:1
5 x 10s HCLR:2 A 10 x 10s HCLR:1
5 min E1
| A |
B |
C |
Start time |
|---|---|---|---|
| Tabata |
1/2 Tabata |
E3 |
7:40 |
| E1 |
E1 |
E3 |
7:45 |
| 5 x 90s ITT/30s WR |
E3 |
E1 |
7:50 |
| continued |
E3 |
E2 |
7:55 |
| E1 |
E3 |
E3 |
8:00 |
| E3 |
E1 |
E1 |
8:05 |
| E1 |
E2 |
E2 |
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 5s HCLR:1 |
7:05 |
| 8 x 7s SS RG (x2), RG+1(x2), RG+2(x2), BG(x2):3 | 7:10 |
| 1 x 40s HCLR r/up (10,15,15) |
7:35 |
| |
|
Cam Woolcock Vic masters crit champion