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Summer Spin #5
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Spin #2
The program for this session
| What | spin session |
|---|---|
| When |
2011-04-12 18:30
2011-04-12 20:30
2011-04-12 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....
This is our second session for winter 2011. Enduros get a slight increase in volume in E3 across the streams with A getting 2 x 10 mins, B gets a 10 min E3 and C gets 2 by 5 min E3's, the sprinters get a strength set.
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 |
|---|---|---|---|
| E2 | E2 | E2 | 7:40 |
| E3 | E1 | E1 | 7:45 |
| E1 | E3 | E3 | 7:50 |
| E3 | E3 | E1 | 7:55 |
| E3 | E1 | E2 | 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 |
| 4 x 6s BGSS (L,R,L,R seated):3 | 7:10 |
| 2 x 8s PG+2 RS(40 - seated):4 | 7:22 |
| 1 x 18s PG RS r/up (6:100, 6:130, 6:max) | 7:30 |
| 2 x 10s HCLR:2 | 7:35 |
| E1 | 7:40 |
Cam Woolcock Vic masters crit champion