Thu 6/4 0600 DUX – CNE Velo

[Russell Ives]

Back to the Velodrome for me for more sprint intervals. I expect the usual Thu Academy Will be posted. The velo session won’t suit everyone but you are welcome to join the mayhem (not really mayhem … ) For those who joined Tues this promises to be a different and potentially harder session.

Tomorrow’s session: 3 sets of 8×30 sec. accelerations.
30min warm up (15 min from DUX, 15 min laps at Velo – this should coincide with THB finishing their session 🤞🏻)
Sit in drops and accelerate for 30 seconds, let the gear spin down for 30 seconds and accelerate again until 8 int. are done. 5 min between sets.
20min warm down (10 min laps at the velo).

Coffee at FJ (or possibly Habitat with the Academy crew if I am solo)

Please post if u might be joining. (Promise not to take the wrong turn now that I have found the Velo again).

R

[Julie-Anne Sheppard]

Thanks for posting, c u at the dux.

Regards Julie-Anne

[Garry Dowd]

Yes will join you

[Russell Ives]

Thx JulieAnn and Garry. Pretty vacant velo this morning – all to ourselves. Good set of intervals.

Weekend not looking so good… Planning a mixed effort ride (Fartlek) on Sat (prob Mordi), and aiming for a Bonds on Sun.

Thx R

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