Forgot your password?
How strong is strong enough?
Summer Spin #5
Document Actions
Summer Spin #7
Moved to the aboc PowerHaus!
| What | spin session |
|---|---|
| When |
2011-01-13 18:30
2011-01-13 20:30
2011-01-13 from 18:30 to 20:30 |
| Where | aboc Powerhaus |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
vCal
iCal
|
A "Summer Spin" session
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 stream | Start Time |
|---|---|---|---|
| E1 | 7:00 | E1 | 7:00 |
| 2 x 6s HCLR:1 | 7:05 | 2 x 6s HCLR:1 | 7.05 |
| 1 x 6s BGRS (30) seated | 7:10 | 2 x 7s RGSS:3 | 7:10 |
| 2 x 7s BGSS (L,R):3 | 7:13 | 30s HCSS(seated) | 7:16 |
| 2 x 12s HCSS seated (L,R):3 | 7:19 | 20s RGRS(70) | 7:23 |
| 2 x 12s RGRS(80) seated:3 | 7:25 | 30s HCRS (80) r/up 10:110, 10:130, 10:max | 7:30 |
| 2 x 15s HCLR:3 | 7:31 | 35s HCLR r/up | 7:37 |
|
Cam Woolcock Vic masters crit champion