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Spin #14

by Carl Brewer — last modified 2009-07-21 22:51
What spin session
When 2009-08-04
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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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
Full Tabata (8 x 20s sprint:10s RR)
 E3
 E2
 7:40
E1
 E3
 E1
 7:45
5 x 5s max:1
 E1
 E2
 7:50
E1
 5 x 1 min MAX:1 min RR
 E3
 7:55
Full Tabata
 continued
 E1
 8:00
E1
 E1
 E2
 8:05
E3
 E3
 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
10s BG MAX
 7:10
10s BG MAX seated
 7:15
10s MG rolling sprint
 7:20
45s ramp up (15s)
 7:25
2 x 15s HCLR:2
 7:30
E1
 7:35
info

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

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