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Summer Spin #5
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Spin #22
The program for this session
| What | spin session |
|---|---|
| When |
2010-09-07 18:30
2010-09-07 20:30
2010-09-07 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 |
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A regular Spin for winter
BYO bowl and fork....
Enduro A get one big E3 interval (blame Tom!) and some higher intensity work, B get similar to A but with less volume. C get a progression of E3 and a high intensity set. The sprinters get more speed endurance on light gears (power)
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 |
|---|---|---|---|
| 15s A&S E3 |
15 s A&S E3 |
E3 |
7:40 |
| E3 |
E1 |
E1 |
7:45 |
| E3 |
5 x 1 min ITT 1 min RR |
5 x 30s ITT 1:30 RR |
:50 |
| E3 r/up |
continued |
continued |
7:55 |
| E1 |
E1 |
E1 |
8:00 |
| 5 x 1 min ITT/ 1 min RR |
3 x 1 min ITT 1 min RR |
E3 |
8:05 |
| continued |
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 6s HCLR:1 |
7:05 |
| 2 x 7s RG - 1 RS (60rpm):3 |
7:10 |
| 30 s RG r/up 5:100, 10:120, 10:140+ |
7:17 |
| 30s RG - 1 SS |
7:25 |
| 30s RG - 2 (RG-1 J) SS (seated) |
7:33 |
| 30s HCLR r/up 10:10:10 110:130:150+ |
7:41 |
| 15s HCLR r/up 5:5:5 120, 140, 160+ |
7:46 |
Cam Woolcock Vic masters crit champion