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Summer Spin #5
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Spin #24
Our third last winter Spin for 2011!
| What | spin session |
|---|---|
| When |
2011-09-13 18:30
2011-09-13 20:30
2011-09-13 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 get more 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 do more capacity work as we get closer to the Summer Sprint Seires.
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 | 3/4 Tabata | 7:40 |
| E1 | E1 | E1 | 7:45 |
| Tabata | 3/4 Tabata | 1/2 Tabata | 7:50 |
| E1 | E1 | E1 | 7:55 |
| 6 x 1 min ITT/ 1 min RR | 3 x 1 min ITT 60s RR, 3 x 30s ITT, 90s RR | 6 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 PG+12 SS L,R:3 | 7:10 |
| 12s PG RS (80) | 7:16 |
| 14s PG RS (80) | 7:22 |
| 18s PG+4 RS (60) | 7:28 |
| 24s PG+8 SS seated | 7:35 |
| 30s PG+8 RS (40, seated) | 7:42 |
Cam Woolcock Vic masters crit champion