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Forgot your password?
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Local resources
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Tonight, 1500 watts? One can but try ....
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Training for the 500
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What do you know of the crunch?
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First time on the velodrome for Emily
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Wind turbines
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Squats for christmas
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Phew!
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Thoughts on today's material
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A good mythbusting article on DOMS
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Another standing start
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From 25 to 50 in 10 seconds
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some different training
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DISC Training
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So it has started again....
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sprintTracker!
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A stunning day for a ride
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I have a confession to make
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Get your licence on!
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How strong is strong enough?
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HTFU!
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On the up ...
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Watts so small.......
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Goals and Progress
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Here he comes, here comes Speed Racer He's a demon on wheels!
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The metamorphasis is complete
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I'm not a roady!
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60 again, need more RPM!
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A little bit of progress
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Soooo close ...
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Watts? W00t!
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Power on the track
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My 'holiday'
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Why I don't do single leg stuff in the gym
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Deadlifts ... gak!
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Books for sale!
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speed and gears
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Hilton Virtual
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Strong
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Revs!
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Hotham
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Lifting on a Sunday
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A couple of lazy(ish) days
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Peak Torque
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A week in the life of
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Good stuff
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Ice ice baby
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New stuff
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Racing tonight!
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180!
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Something new!
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So is DISC is Friend or Foe?
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Racing this weekend
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DISC standing starts
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Calling all excel experts ...
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DISC was good!
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Where does the time go and when will it come back?
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almost there
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more weight ...
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Baked
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Static stretching reduces performance
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More PB's in the 'haus
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Bursitis!
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medals ...
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100kg
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Keeping warm
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Our spin, it rocks!
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Mefix!
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Endurance!
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20 spin sessions?!
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Some days I love my coach
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Summer DISC 1 went well
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It has taken some time, but ready i am
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up up up!
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Can't vs Won't
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Tonnage
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Cross training
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Stood up!
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A lazy Sunday
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Talent ID
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Go Anna!
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Spin, Summer Sprint Series etc
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Hotham was ace
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Belated thankyou
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Report from the coaching seminar
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Ergo programs
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Watts!
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Hotham report
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Arrooogggahhhh!!!! Sprint training!
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Blackburn track racing promo
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In capable hands ...
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Some possible changes to how we run Sunday at DISC
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Here's the keys, you can drive ...
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A great quote
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Joules
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More records at spin
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The body is a funny thing
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Blown a gasket!
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Drills that work
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But I'm not an enduro
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In defence of the new gear restrictions
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Baw Baw ... memories!
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Friday night lights
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Making you guys go faster
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110km
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This white man can't jump
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Back in the Powerhaus!
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What I'm doing at the Mermet
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A very bikey Sunday
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A little (more!) selfindulgence
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185's - at last
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Spin, spin ....
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It's back, it's built. Power time ....
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I found a minute!
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Not feeling real good, Knee sore and a cold
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Warmups
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198rpm will do
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Mother's got a brand new ... bar!
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Rain, wonderful rain!
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Watt? Woot!
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Spin is done for 2013
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Strength, ok!
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Structured training
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Back into it
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The DUCCs start again soon
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Gears, again...
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Strong enough?
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A pleasant Wednesday tootle
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More PB's
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1503 watts
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One World, Two Wheels
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Almost the end of winter
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Work Hard Train Harder?
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Broken barbells
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HCC on Sundays!
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Calendars!
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Wednesdays are dead days
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Stalled on squats
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A big week
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Performance Gains
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If you want something done
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Dead on Wed
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Example flying 200's
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Tonight's ergo
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Spin session details
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Training over summer redux
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Welcome to the madhouse!
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Tired
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Spin just keeps getting bigger
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Season is over .. Phew!
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Power from a fast flying 200
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Sick!
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Racing is training
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It's good to be lazy
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DUCCs deferred
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How we make the bolla
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Back into it
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190's, DISC ...
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End of spin!
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170kg....
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It was supposed to be an easy tootle
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Base fitness is starting to come back.....
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Life starts to return to normal
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tandemania, track crashes
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New bits of a randomish nature
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Being different
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So that's what it's like!
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Cargo Cult coaching?
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Wattage figures for the night
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Now lay down on the couch son and tell me all about it..
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Stopping the slip redux
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Standards, safety, syllabus
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Bug eyed!
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Go the Llama!
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A perfect day to be on a bike
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Level 2 progress
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Another PB
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I have been ordered off the Velo for a small time!!
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Last DISC for 2008
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Super-Efficient training
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We don't dabble in aerodynamics, but ...
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A beautiful morning
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Back on the bike!
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Training tonight?
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SSS as a WSS, in Perth?
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Power meter book redux
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Anatomy of some sprints
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Got 'em
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Video from last night's DISC session
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Not bad, considering!
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Only climb the hill once
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Mmmmmmountainbiking!
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Addressing your limitations
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Roast Sprinter!
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Choosing your experts
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Strength (and power) vs LSD
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Big days ...
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A new torque PB!
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A high level overview of our sprint program
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Canberra!
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Movement at the stable
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The track powertap is fantastic
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Getting your teeth into it
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J17 to J19 - ouch
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A pretty good Friday
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Back into it
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A good Sunday Sesh
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Running late!
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Spin is done for 2012!
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Further Edumucation
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Capacity vs Intensity
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Overdone!
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So that's why our Spin sessions are so popular?
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Today's training
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Goals for next summer
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Chris Hoy squats
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Baw Baw, DISC, around we go ...
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Winter sprint invitational?
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Houston, we have a (small) problem
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Count your strokes
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Documenting sprint drills
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Residual fatigue?
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Peaking at just the right time is hard.......
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Tomabata!
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Stopping the slip
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Just about ready to rumble again
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Double-doh
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NTID promo video
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Consistancy again
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An afternoon of riding round and round in circles ...
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Martial arts to help sprint
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148rpm
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How accurate is hand timing?
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What a weekend
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Get in the habit
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Vicki Pendleton on sprint training
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Ergo sessions to move?
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Proof
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3,750kg
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Practice!
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Normality?
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Rainy days
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Standing Starts are not my favorite thing
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Eildon Junior Tour
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I did at least look at a bike ...
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Another huge night at Spin
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Excuses!
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Wow.... Such a long time... And so much has happened...
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Ice ice baby
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Vicki Pendleton on basic sprint tactics
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Fraught with peril ...
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What a difference a day makes
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You say you want a revolution
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Not Faster But Not Slower...
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The times they are (not) a changing!
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Squats, weights, easy days and lunacy on TV
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Adelaide, again!
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Reps! How many?
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New stuff
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Tonnage again
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"Tracks of Glory"
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2011
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Recovery days rock!
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Another record night at Spin
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With all the preperation, we fall short at the line.
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Let's go to the video!
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Seriously fast
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There are many ways to skin a cat
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Long days ...
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Sprint training is too easy?!
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Summer training sessions
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Back from a Sickness
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What happens to the girls?
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Warming up for DISC tonight
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NTID conference
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Tribute to a young man
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Slowly starting to feel good again
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Training and Racing....
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Grunt
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Windy at Blackburn this morning
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Deakin training starts tomorrow
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Back to normal
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Apples and oranges?
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Placebos ...
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Adelaide again
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back into training
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argh
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The interferance effect
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A new page opens
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Details for Spin 2012
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61 ... a little faster ...
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4 days 'til Round 1
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Fighting the Demons of DISC
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Didn't get a new PB!
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One time, at sprint camp ...
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Bit off more than I could chew
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New power rack, published in Ride ...
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MACC's again
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Chris Hoy loves ... squats
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Super efficient learning
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Tonnage for today
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DISC tonight
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what a busy weekend ...
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DOMS - I've got it this afternoon!
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Dino gave me a caning!
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Round 3 this Sunday
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Doh!
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Beating the heat?
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the art of good teaching
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Standing Start
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Running around ...
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Sunday Sprint changes
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A dog's breakfast at DISC, and N+1 in 15 minutes
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Achilleeeees!
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Around, and around ...
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Why do you ride?
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It's Time to Commute To Preston!!
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Thank you Claire
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Being more coachable
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1362 ..
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Training adaptations
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It's been so long, but I think I am ready now................
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juniors, flying 200's, oh my
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Another trainer to try?
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Slow and steady
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A PB ... good-o
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Want a power meter!
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Another level
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Beep!
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DISC is back!
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phew
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Changing phases
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Watt was that?
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To hot to do anything
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A rainy day
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Junior worlds
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New equipment - power calibrated spin trainer
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Summer Spin #5
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Spin #9
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Sprint!
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Spin #1
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Spin #4
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Spin #5
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Spin #6
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Spin #7
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Spin #8
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Spin #9
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Spin #10
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Spin #12
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Spin #13
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Spin #14
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Spin #15
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Spin #16
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Spin #17
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Spin #18
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Spin #19
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Spin #20
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Spin #21
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Spin #22
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Spin #23
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Spin #24
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Spin #25
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Summer Spin #2
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Spin #27
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Spin #16
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Spin #11
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DISC #2 2010-2011
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DISC Closed!
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Spin #12
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Spin #1
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Spin #2
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Spin #3
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Spin #4
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Spin #5
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Spin #6
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Spin #7
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Spin #8
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Spin #9
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Spin #10
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Spin #11
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Spin #12
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Spin #13
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Spin #14
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Spin #15
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Spin #16
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Spin #17
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Spin #18
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Spin #19
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Spin #20
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Spin #21
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Spin #22
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Spin #23
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Spin #24
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Spin #25
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Spin #26
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Easter Ergo
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First spin for 2009
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Spin #17
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Spin #3
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Spin #3
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DISC #6 2010-2011
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Spin #19
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Summer Spin #1
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Summer Spin #2
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Summer Spin #3
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Summer Spin #4
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Summer Spin #5
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Spin #1
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Saturday Junk Ride
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DISC #5 2010-2011
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Spin #1
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Spin #2
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Spin #3
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Spin #4
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Spin #5
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Spin #6
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Spin #7
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Spin #8
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Spin #9
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Spin #10
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Spin #11
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Spin #12
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Spin #13
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Spin #14
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Spin #15
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Spin #16
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Spin #17
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Spin #18
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Spin #19
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Spin #20
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Spin #21
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Spin #22
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Spin #23
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Spin #24
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Spin #25
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Spin #26
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Spin #10
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Summer Spin #10
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Spin #17
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No DISC today!
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Spin #16
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Spin #2
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Spin #13
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Summer Spin #11
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aboc Junk Ride
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Spin #3
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Spin #20
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Summer Sprint Series Practice day
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DISC #4 2010-2011
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Spin #8
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Regular DISC session
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Summer Spin #6
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Summer Spin #1
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Sunday at BBN 4
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Spin #2
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Spin #18
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Spin #6
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Spin #12
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DISC #3 2010-2011
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Spin #5
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Power
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Saturday Morning Ride
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Spin #26
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Spin #5
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Spin #23
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Spin #18
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Strength capacity
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Spin #6
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Spin #1
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Spin #25
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Spin #22
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Spin #21
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Spin #20
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End of spin 2008 BBQ
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Spin #7
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Spin #24
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Spin #15
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SSS practice day
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Spin #10
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Spin #4
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Sprint!
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seated strength
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Summer Spin #3
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Saturday Morning Ride
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Spin #1
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Spin #2
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Spin #3
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Spin #4
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Spin #5
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Spin #6
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Spin #7
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Spin #8
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Spin #9
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Spin #10
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Spin #11
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Spin #12
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Spin #13
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Spin #14
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Spin #15
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Spin #16
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Spin #17
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Spin #18
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Spin #19
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Spin #20
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Spin #21
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Spin #22
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Spin #23
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Spin #24
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Spin #25
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Spin #26
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Spin #27
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Spin #2
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Spin #1
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Spin #2
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Spin #3
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Spin #4
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Spin #5
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Spin #6
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Spin #7
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Spin #8
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Spin #9
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Spin #10
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Spin #11
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Spin #12
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Spin #13
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Spin #14
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Spin #15
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Spin #16
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Spin #17
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Spin #18
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Spin #19
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Spin #20
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Spin #21
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Spin #22
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Spin #23
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Spin #24
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Spin #25
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Spin #26
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Spin #27
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Power Capacity
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Saturday Ride V3
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Spin #1
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Spin #2
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Spin #3
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Spin #4
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Spin #5
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Spin #6
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Spin #7
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Spin #8
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Spin #9
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Spin #10
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Spin #13
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Spin #14
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Spin #15
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Spin #16
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Spin #17
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Spin #18
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Spin #19
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Spin #20
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Spin #21
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Spin #22
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Spin #23
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Spin #24
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Spin #25
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Spin #11
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Spin #12
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Spin #26
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Tuesday ergo
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Summer Spin #4
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Spin #13
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Spin #11
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Spin #21
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Spin #22
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No DISC on the 21st
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Spin #11
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Speed
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Spin #19
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Spin #2
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Spin #3
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Spin #4
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Spin #5
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Spin #6
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Spin #7
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Spin #8
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Spin #9
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Spin #10
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Spin #12
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Spin #13
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Spin #14
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Spin #15
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Spin #16
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Spin #17
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Spin #18
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Spin #19
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Spin #20
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Spin #21
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Spin #22
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Spin #23
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Spin #24
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Spin #25
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Spin #11
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Spin #26
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Sunday at BBN 3
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Summer Spin #8
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Summer Spin #9
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Spin #1
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Strength Capacity 2
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Sprint!
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Spin #15
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Spin #12
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Summer Spin #7
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Spin #4
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Spin #1
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Spin #2
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Spin #3
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Spin #4
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Spin #5
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Spin #6
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Spin #7
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Spin #8
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Spin #9
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Spin #10
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Spin #11
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Spin #12
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Spin #13
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Spin #14
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Spin #15
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Spin #16
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Spin #17
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Spin #18
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Spin #19
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Spin #20
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Spin #21
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Spin #22
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Spin #23
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Spin #24
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Spin #25
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Spin #26
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Spin #27
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Summer Spin #6
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Spin #8
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Spin #9
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Friday night DISC #5
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Spin #14
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Spin #14
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Summer Spin #7
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What is DOMS?
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Sonnberg Drive 'Hurt Hill' Loop
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Sprint Drills
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Why we don't use strength-endurance anymore
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