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Summer Spin #5
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Spin #6
The program for this session
| What | spin session |
|---|---|
| When |
2015-05-12 18:30
2015-05-12 20:30
2015-05-12 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 sixth session for winter. Enduro B gets some higher intensity intervals and plenty of time in E3, A does a mix of higher intensity intervals and C gets the same solid E2/E3 progression, the sprinters get longer ramp ups with an emphasis on power and legspeed and finish with some buffering 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 |
|---|---|---|---|
| 10 x 10s sprint/50s RR | 5 x 10s sprint/50s RR | E2 | 7:40 |
| Cont | E1 | E3 | 7:45 |
| E1 | E3 | E1 | 7:50 |
| 5 x 1 min ITT/1 min WR | E1 | E2 | 7:55 |
| continued | 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 Capacity
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 7s BGSS:4 BFW | 7:05 |
| 2 x 8s BGSS:4 BFW seated | 7:13 |
| 1 x 25s PG RS (80) r/up (5:90,10:120, 10:max) BFW seated | 7:21 |
| 1 x 30s PG-5 RS (80) r/up (5:100,10:120,15:max) | 7:28 |
| 1 x 27s PG-10 RS(80) r/up (9:110, 9:135, 9:max) | 7:35 |
| 4 x 10:10s PG-5 BFW | 7:42 |
Sprint Stream PG Cal
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 6s HCLR:1 | 7:05 |
| 2 x 6s BGSS L,R:4 | 7:10 |
| 5s 60" RS(80) BFW | 7:20 |
| 5s 65" RS(80) BFW | 7:23 |
| 5s 70" RS(80) BFW | 7:26 |
| 5s 75" RS(80) BFW | 7:29 |
| 5s 80" RS(80) BFW | 7:32 |
| 5s 85" RS(80) BFW | 7:36 |
| 5s 90" RS(80) BFW | 7:40 |
| 5s 95" RS(80) BFW | 7:44 |
| 18s PG r/up (6:100, 6:130, 6:max) | 7:56 |
Cam Woolcock Vic masters crit champion