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Summer Spin #5
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Spin #4
The program for this session
| What | spin session |
|---|---|
| When |
2015-04-28 18:30
2015-04-28 20:30
2015-04-28 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 forth session for winter. Enduro B gets a slight increase in volume in E3, A starts with some higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters start to do some power work and a little more capacity after 4 weeks of strength work.
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 |
|---|---|---|---|
| 5 x 1 min ITT/1 min RR | E3 | E2 | 7:40 |
| continued | E3 | E3 | 7:45 |
| E1 | E1 | E1 | 7:50 |
| E3 | E3 | E2 | 7:55 |
| E3 | E3 | E3 | 8:00 |
| E1 | E1 | E1 | 8:05 |
| E3 | E3 | 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 6s BGSS (L,R):4 | 7:05 |
| 2 x 10s PG+12 RS(20):5 seated BFW | 7:15 |
| 2 x 8s PG RS(80):3 seated BFW | 7:25 |
| 2 x 20s PGRS r/up (6:100, 6:130, 8:max):7 | 7:31 |
Cam Woolcock Vic masters crit champion