Summer Spin #7
What | spin session |
---|---|
When |
2010-01-21 19:15
2010-01-21 20:30
2010-01-21 from 19:15 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 "Summer Spin" for the summer of 2009-2010.
Enduro stream
Warm up
7:30 : 10 min E1
7:40 : 3 x 10s MAX:2, 2 x 15s HCLR:2
7:50 : 5 min E1
A |
B |
C |
Start time |
---|---|---|---|
E3 r/up |
E3 |
E3 |
7:55 |
E1 |
E1 |
E1 |
8:00 |
Tomabata |
Tabata |
1/2 Tabata |
8:05 |
E1 |
E1 |
E2 |
8:10 |
A&S 30s/E3 |
E3 |
E1 |
8:15 |
E3 r/up |
E3 r/up |
E3 r/up |
8:20 |
E1 |
E1 |
E1 |
8:25 |
Sprint Stream
Effort |
Start time |
---|---|
E1 |
7:30 |
2 x 5s HCLR:1 |
7:35 |
3 x 6s BGSS sprint: 3 | 7:40 |
30s r/up (10,10,10) RGRS |
7:52 |
30s r/up (10,10,10) RGRS |
7:58 |
ramp up (30,20,20) |
8:06 |
2 x 10s HCLR:2 |
8:10 |
E1 |
8:15 |