Spin #15
The program for this session
What | spin session |
---|---|
When |
2012-07-10 18:30
2012-07-10 20:30
2012-07-10 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 |
vCal iCal |
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 two ladder sprints, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get some speed endurance work. Sprinters are warned to BYO buckets.
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 | Ladder sprint 10,20,30,20,10 | E3 | 7:40 |
E1 | E1 | E1 | 7:45 |
Ladder sprint 10,20,30,20,10 | E3 | E3 | 7:50 |
E1 | E1 | E1 | 7:55 |
A&S 30s E3 1 min r/up | A&S 30s E3 | A&S 30s 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 BG SS L,R:3 | 7:10 |
2 x 6s PG+8 RS (40rpm):3 | 7:18 |
20s PG+4 SS (race leg) | 7:27 |
20s PG+4 RS 80 | 7:34 |
30s PG RS 80 | 7:41 |
1 x 35s HCLR R/up (10, 10, 15) 100, 130, 150+ | 7:46 |