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Summer Spin #5
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Spin #5
The program for this session
| What | spin session |
|---|---|
| When |
2010-05-11 18:30
2010-05-11 20:30
2010-05-11 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 |
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A regular Spin for winter 2010!
BYO bowl and fork....
This is our forth session for winter 2010. Enduro B gets some high intensity intervals and plenty of 10 mins in E3, A does more higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get ramp ups with an emphasis on legspeed.
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 |
|---|---|---|---|
| 10 x 10s sprint/50s RR |
5 x 10s sprint/50s RR |
E2 |
7:40 |
| continued |
E1 |
E3 |
7:45 |
| E1 |
E3 |
E1 |
7:50 |
| E3 |
E1 |
E2 |
7:55 |
| E3 |
E3 |
E3 |
8:00 |
| E1 |
E3 |
E1 |
8:05 |
| E3 |
E1 |
E2 |
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 7s RGSS:3, 1 x 10s HCLR | 7:10 |
| 1 x 30s RG+2 RS r/up (10,10,10) |
7:19 |
| 1 x 30s (10,10,10) HCLR |
7:29 |
| 2 x 15s HCLR:2 |
7:35 |
| E1 |
7:40 |
Cam Woolcock Vic masters crit champion