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Summer Spin #5
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Spin #12
The program for this session
| What | spin session |
|---|---|
| When |
2011-06-21 18:30
2011-06-21 20:30
2011-06-21 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
BYO bowl and fork....
Enduro B gets a full tabata and more 60s TT's, A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, and C gets solid blocks of E3, the sprinters get power work, taking advantage of the strength developed over the last few weeks.
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 |
|---|---|---|---|
| Ladder sprint (10,20,30,20,10) | Tabata | E2 | 7:40 |
| E1 | E1 | E3 | 7:45 |
| Tabata | E3 | E1 | 7:50 |
| E1 | E1 | E3 | 7:55 |
| 3 x 90s ITT/30s RR | 5 x 60s ITT/60s RR | E3 | 8:00 |
| E1 | Continued | E1 | 8:05 |
| E3 30s A/S | 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 PG+4" RS (80rpm):3 | 7:10 |
| 2 x 8s PG+4" RS (80rpm) (seated):3 | 7:16 |
| 2 x 7s PG+4" RS (60rpm):3 | 7:22 |
| 2 x 8s PG RS (80 rpm) (seated):3 | 7:28 |
| 1 x 40s PGRS R/up (10:100, 15:130, 15:max) | 7:34 |
| 1 x 30s HCLR R/up (10, 10, 10) 100, 120, 150+ | 7:40 |
Cam Woolcock Vic masters crit champion