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How strong is strong enough?
Summer Spin #5
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Spin #8
The program for this session
| What | spin session |
|---|---|
| When |
2011-05-24 18:30
2011-05-24 20:30
2011-05-24 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!
BYO bowl and fork....
Enduro B gets more higher intensity intervals and plenty of time in E3, A meets Tabatas for the first time this winter, and C gets their first 10 minute block of E3, the sprinters get power efforts with an emphasis on strength.
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 |
|---|---|---|---|
| 1/2 Tabata | 10 x 10s sprint/30s RR | E3 | 7:40 |
| E3 | E1 | E1 | 7:45 |
| 5 x 90s ITT/30s WR | E3 | E3 | 7:50 |
| continued | E3 | E3 | 7:55 |
| E1 | E3 | E1 | 8:00 |
| E3 | E1 | E3 | 8:05 |
| E3 | E2 | 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 5s HCLR:1 | 7:05 |
| 2 x 8s SS PG+2" (L,R):3 | 7:10 |
| 2 x 8s SS PG+4" (L,R):3 | 7:16 |
| 2 x 8s SS PG+6" (L,R):3 | 7:22 |
| 4 x 8s PGRS(80):3 | 7:28 |
| 24s HCLR r/up (8:110, 8:140, 8:max) | 7:40 |
Cam Woolcock Vic masters crit champion