Forgot your password?
How strong is strong enough?
Summer Spin #5
Document Actions
Summer Spin #1
| What | spin session |
|---|---|
| When |
2009-10-15 19:15
2009-10-15 20:30
2009-10-15 from 19:15 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
|
Our first "Summer Spin" for the summer of 2009-2010.
Enduro stream
Warm up
7:30 : 10 min E1
7:40 : 3 x 10s MAX:2, 2 x 15s HCLR:2
7:50 : 5 min E1
| A |
B |
C |
Start time |
|---|---|---|---|
| points race (sprint every 90s) | points race |
points race |
7:55 |
| continued |
E3 |
E1 |
8:00 |
| E1 |
E1 |
1/2 tabata |
8:05 |
| Tomabata |
Tabata |
E1 |
8:10 |
| E1 |
E1 |
E2 |
8:15 |
| E3 r/up |
E3 r/up |
E3 r/up |
8:20 |
| E1 |
E1 |
E1 |
8:25 |
Sprint Stream
| Effort |
Start time |
|---|---|
| E1 |
7:30 |
| 2 x 5s HCLR:1 |
7:35 |
| 5 x 5s BG sprint:1 |
7:40 |
| 5 x 5s RS RG sprint:1 |
7:45 |
| 5 x 5s HCLR:1 |
7:50 |
| ramp up (30,20,15) |
7:55 |
| 2 x 10s HCLR:2 |
8:00 |
| E1 |
8:05 |
Cam Woolcock Vic masters crit champion