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How strong is strong enough?
Summer Spin #5
Document Actions
Spin #12
by
claire
—
last modified
2012-06-19 00:37
The program for this session
| What | spin session |
|---|---|
| When |
2012-06-19 18:45
to 2012-06-20 21:00 |
| 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....
A gets ladder sprints for the first time and gets more 90s TT's and another attack & sustain effort, B gets some E3 consolidation and C gets another taste of ITT’s, the sprinters get strength endurance, BYO bucket.
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) | E3 | E2 | 7:40 |
E1 | E3 | E3 | 7:45 |
Tabata | E1 | E1 | 7:50 |
E1 | E1 | 3 x 30s ITT/30s RR | 7:55 |
3 x 90s ITT/30s RR | 5 x 60s ITT/60s RR | E1 | 8:00 |
E1 | Continued | E3 | 8:05 |
E3 30s A/S | 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 7s HCLR:1 | 7:05 |
2 x 7s BGSS L,R:3 | 7:10 |
20s PG+4" SS | 7:18 |
25s PG+8" SS | 7:25 |
30s BGSS | 7:33 |
24s HCLR r/up (8:100, 8:130, 8:max) | 7:42 |
Cam Woolcock Vic masters crit champion