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Summer Spin #5
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Spin #16
The program for this session
| What | spin session |
|---|---|
| When |
2018-07-23 18:30
2018-07-23 20:30
2018-07-23 from 18:30 to 20:30 |
| Where | Blackburn Velodrome & Clubrooms |
| Contact Name | James Dann |
| Contact Email | j.pdann@yahoo.com.au |
| Contact Phone | 0409 189 428 |
| Add event to calendar |
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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 7s BG SS:4 | 7:05 |
| 2 x 8s SC 30 TC 100 seated:5 BFW | 7:15 |
| 2 x 8s SC 40 TC 105 seated:5 BFW | 7:25 |
| 24s SC80 R/up 8:105 8:120 8:140+ BFW | 7:35 |
|
4 x 10:10 140,135,130,125 |
7:42 |
FB/GvdP
0:5 E1
05 : 7s BG SS L
09 : 7s BG SS R
15: 10s SC 70 TC 120
18: 10s SC 70 TC 120
21: 10s SC 70 TC 120
24: 10s SC 70 TC 120
28: 12s SC 40 TC 120
32: 12s SC 40 TC 120
40: 3 x 15:5
00-15 @ 130
20-35 @ 120
40-55 @ 115
Cam Woolcock Vic masters crit champion