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Spin #8

by Carl Brewer — last modified 2019-05-28 03:37

The program for this session

What spin session
When 2019-05-28
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
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 8s MAX:2 

5 x 6s HCLR:2 

5 min E1

A B C Start time
1/2 Tabata 1/2 Tabata E3 7:40
E3 E3 E1 7:45
E1 E1 E3 7:50
5 x 90s ITT/30s WR E3 E3 7:55
continued E3 E1 8:00
E1 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 - Gents

Effort Start time
E1 7:00
   
2 x 6s BGSS (L,R):4 7:05
2 x 10s SC20 TC 130 seated:5 BFW 7:13
2 x 8s  SC40 TC 120:5 seated BFW 7:23
2 x 8s SC70 TC 140:4 seated BFW 7:33
4 x 10:10 TC 135,130,125,120,115 seated BFW 7:41

 

Sprint Stream - Ladies

Effort Start time
E1 7:00
   
2 x 6s BGSS (L,R):4 7:05
2 x 12s SC20 TC 130 seated:4 BFW 7:13
2 x 10s  SC40 TC 120:4 seated BFW 7:21
2 x 10s SC70 TC 140:3 seated BFW 7:29
4 x 10:10 TC 135,130,125,120,115 seated BFW 7:37
info

Winter DISC training  is underway
Winter Spin Training is underway
DISC Summer Sessions will resume in Summer 2014-2015

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