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Summer Spin #5
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Spin #14
The program for this session
| What | spin session |
|---|---|
| When |
2012-07-03 18:30
2012-07-03 20:30
2012-07-03 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 A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and a ladder sprint, C gets three solid blocks of E3, the sprinters get strength work from midrange and standing starts.
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 |
|---|---|---|---|
| Ladder sprint 10,20,30,20,10 | E3 | E3 | 7:40 |
| E3 | E3 | E3 | 7:45 |
| E1 | E1 | E1 | 7:50 |
| 30s A&S E3 | E3 | E3 | 7:55 |
| E3 r/up | E3 1 min r/up | E3 | 8:00 |
| E1 | E1 | E1 | 8:05 |
| 30s A/S E3 | E3 | E3 | 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 6s HCLR:1 | 7:05 |
| 2 x 7s BGSS (L,R):3 | 7:10 |
| 2 x 7s PG+8" RS (50rpm) (seated):3 | 7:16 |
| 2 x 6s PG+8" SS:3 | 7:22 |
| 2 x 7s PG+8" SS (seated):3 | 7:28 |
| 1 x 40s PG RS R/up (10:90, 15:125, 15:max) | 7:34 |
| 1 x 35s HCLR R/up (10, 10, 15) 100, 130, 150+ | 7:40 |
Cam Woolcock Vic masters crit champion