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Summer Spin #5
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Spin #10
The program for this session
| What | spin session |
|---|---|
| When |
2014-06-03 18:30
2014-06-03 20:30
2014-06-03 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
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A regular Spin for winter 2010!
BYO bowl and fork....
Enduro B gets a half-tabata and plenty of time in E3, A meets full Tabatas for the first time this winter, and C gets more 10 minute blocks of E3, the sprinters get strength work and then some speed endurance. The sprinters going to race the Adelaide GP meet get 1/4 tabatas to build capacity. Enjoy!
Enduro stream
Warm up
15 min E1
5 x 10s MAX:2
5 x 10s HCLR:2
5 min E1
| A | B | C | Start time |
|---|---|---|---|
| Tabata | 1/2 Tabata | E2 | 7:40 |
| E1 | E1 | E3 | 7:45 |
| 1/2 Tabata | E3 | E1 | 7:50 |
| E1 | E1 | E3 | 7:55 |
| 2 x 90s ITT/30s RR | 2 x 90s ITT/30s RR | E3 | 8:00 |
| E1 | E1 | E1 | 8:05 |
| E3 30s A/S | E3 | E2 | 8:10 |
| E3 r/up | E3 r/up | E3 r/up | 8:15 |
| E1 | E1 | E1 | 8:20 |
| E1 | E1 | E1 | 8:25 |
Sprint Stream
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 6s HCLR:1 | 7:05 |
| 2 x 7s BGSS:4 (L,R) | 7:10 |
| 4 x 12s PG+10" RS 70 seated:5 BFW | 7:18 |
| 20s PG+5 RS 70 seated BFW | 7:38 |
| 5 x 10:10 HCLR+5" | 7:45 |
Adelaide sprinters
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 6s HCLR:1 | 7:05 |
| 2 x 7s BGSS:4 (L,R) | 7:10 |
| 1/4 tabata PG RS 70 seated BFW | 7:18 |
| 1/4 tabata PG RS 70 seated BFW | 7:25 |
| 1/4 tabata PG-5 RS 70 seated BFW | 7:32 |
| 1/4 tabata PG-10 RS 70 seated BFW | 7:39 |
Cam Woolcock Vic masters crit champion