Forgot your password?
How strong is strong enough?
Summer Spin #5
Document Actions
Spin #16
The program for this session
| What | spin session |
|---|---|
| When |
2014-07-15 18:30
2014-07-15 20:30
2014-07-15 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 |
| Add event to calendar |
vCal
iCal
|
A regular Spin for winter
BYO bowl and fork....
Enduro A get hit lulled into a false sense of security with a 3/4 tabata but then follow that with a ladder sprint and 5 1 min (15s) rampups with no rest and finally an attack & sustain into 15 minutes of E3 with a sprint finish - welcome to Modella! B get a 3/4 tabata and solid E3 blocks, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters return to strength and capacity work.
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 |
|---|---|---|---|
| 3/4 Tabata | 3/4 tabata | E3 | 7:40 |
| ladder sprint 10,20,30,20,10 | E1 | E3 | 7:45 |
| E1 | E3 | E1 | 7:50 |
| 5 x 1 min r/up (15s step) | E3 r/up (1 min) | E3 r/up (1 min) | 7:55 |
| E1 | E1 | E1 | 8:00 |
| 30s A&S E3 | 30s A&S E3 | E3 | 8:05 |
| E3 | E1 | E1 | 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 5s HCLR:1 | 7:05 |
| 2 x 6s BG SS:4 | 7:10 |
| 2 x 8s PG+10 RS 30 seated:4 BFW | 7:18 |
| 2 x 8s PG+5 RS 40 seated:4 BFW | 7:26 |
| 24s PG+4 RS R/up 8:105 8:120 8:140+ BFW | 7:34 |
| 1/4 tabata LR+5 | 7:40 |
4 x 10:10 LR+5 | 7:48 |
Cam Woolcock Vic masters crit champion