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Summer Spin #6

by Carl Brewer last modified 2010-12-29 19:09

Moved to the aboc PowerHaus!

What spin session
When 2010-12-30
from 18:30 to 20:30
Where aboc Powerhaus
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

7:00 : 10 min E1

7:10 : 3 x 10s MAX:2, 2 x 15s HCLR:2

7:20 : 5 min E1

A B C Start time
Ladder sprints Ladder sprints E3 7:35
E1 E1 E1 7:40
5 x 1 min ITT/1 min RR 4 x 1 min ITT/1 min RR 4 x 30s ITT/90s WR 7:45
continued continued E1 7:50
E3 E2 E2 7:55
E3 r/up E3 r/up E3 r/up 8:00
E1 E1 E1 8:05

Sprint Stream

Strength emphasis Start time Speed-endurance streamStart Time
E1 7:00 E17:00
2 x 6s HCLR:1 7:05 2 x 6s HCLR:17.05
1 x 6s BGRS (30) seated 7:10 1 x 5s BGRS7:10
2 x 7s BGSS (L,R):37:13 25s HCRS(80)7:13
2 x 7s BGSS seated (L,R):3 7:19 20s RGSS(70)7:19
2 x 8s RGRS(80) seated:3 7:25 25s HCRS (80) r/up 10:110, 5:130, 10:max7:25
2 x 10s HCLR:2 7:31

30s HCLR r/up
10/110:10/130:10/max

7:32
     

 

 


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