Spin #18
The program for this session
What | spin session |
---|---|
When |
2012-07-31 18:30
2012-07-31 20:30
2012-07-31 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 get a Tomabata, some sharp attack & sustain efforts and another 5 minute block of 15s rampups. B get a 3/4 Tabata and solid chunks of E3. C get a progression of E3. The sprinters get more strength work.
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 | 3/4 Tabata | E3 | 7:40 |
E1 | E1 | E1 | 7:45 |
15s A&S E3 | E3 | E2 | 7:50 |
5 x 1 min r/up (15s step) | E3 r/up (1 min) | E3 r/up (1 min) | 7:55 |
E1 | E1 | E1 | 8:00 |
30s A&S E3 r/up | 30s A&S E3 | E3 | 8:05 |
E1 | E1 | 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 6s HCLR:1 | 7:05 |
2 x 7s BGSS:3 | 7:10 |
2 x 8s PG+8 RS (40, seated):3 | 7:16 |
4 x 8s PG+8 SS seated:3 | 7:22 |
1 x 6s PG RS (80) | 7:32 |
25s PG+4 RS (60, seated) | 7:37 |
6 x 10s HCLR:20 | 7:44 |