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Summer Spin #8

by Carl Brewer — last modified 2010-01-22 20:54
What spin session
When 2010-02-04
from 19:15 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A "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
A&S 30s E3 r/up
 E3
 E3
 7:55
E1
 E1
 E1
 8:00
5 x 1 min ITT/1 min WR
 4 x 1 min ITT/1 min WR
 3 x 1 min ITT/1 min WR
 8:05
continued
 continued
 E1
 8:10
E3
 E2
 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
3 x 7s BGSS sprint: 3 7:40
20s sprint RGRS
 7:52
25s sprint RGRS
 7:58
30s sprint RGRS
 8:06
2 x 10s HCLR:2
 8:10
E1
 8:15
info

Winter DISC training  will run until October 2010
Winter Spin Training will run until October 2010
Summer Spin will resume fortnightly in September 2010
DISC Summer Sessions will resume in October 2010

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