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Spin #9
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Summer Spin #5
Moved to the aboc PowerHaus!
| What | spin session |
|---|---|
| When |
2010-12-16 18:30
2010-12-16 20:30
2010-12-16 from 18:30 to 20:30 |
| Where | aboc Powerhaus |
| 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
7:00 : 10 min E1
7:10 : 3 x 10s MAX:2, 2 x 15s HCLR:2
7:20 : 5 min E1
| A | B | C | Start time |
|---|---|---|---|
| Ladder sprints | Ladder sprints | E3 | 7:35 |
| E1 | E1 | E1 | 7:40 |
| 5 x 1 min ITT/1 min RR | 4 x 1 min ITT/1 min RR | 4 x 30s ITT/90s WR | 7:45 |
| continued | continued | E1 | 7:50 |
| E3 | E2 | E2 | 7:55 |
| E3 r/up | E3 r/up | E3 r/up | 8:00 |
| E1 | E1 | E1 | 8:05 |
Sprint Stream
| Strength stream | Start time | Power stream (taper for SSS r3) | Start Time |
|---|---|---|---|
| E1 | 7:00 | E1 | 7:00 |
| 2 x 6s HCLR:1 | 7:05 | 2 x 6s HCLR:1 | 7.05 |
| 1 x 6s BGRS (30) seated | 7:10 | 1 x 5s BGRS | 7:10 |
| 2 x 7s BGSS (L,R):3 | 7:13 | 2 x 8s HCRS(80):3 | 7:13 |
| 2 x 7s BGSS seated (L,R):3 | 7:19 | 1 x 12s RGRS(70) | 7:19 |
| 2 x 8s RGRS(80) seated:3 | 7:25 | 1 x 20s HC r/up 10:110, 10:max | 7:23 |
| 2 x 10s HCLR:2 | 7:31 | 1 x 30s HCLR r/up 10/110:10/130:10/max | 7:34 |
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Cam Woolcock Vic masters crit champion