Workout #140 (pdf)

A bumpy road may be less travelled, but for those looking for a challenge it is the road of choice.

Run Time 1:00:01

RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 85%
4 – Hard / HR Range: 85 – 90%
5 – Can’t continue / HR Range: 90%+

Run Time
Song
RPE
What To Do

Warm It Up
00:00
Ashtech – Plain Speaking
RPE 1
Starting off easy – nice flat road … move your body

03:39
Flowchart – Generic Warmth
RPE 2
Pick up the intensity a bit … still warming it up

Crank It Up
09:24
Alex Beroza – Let’s Just Go
RPE 2/3
While the eyes tell you it looks like a flat road, the body tells a different story as you feel a subtle change upward in the road. Maintain your pace, and feel yourself working a little harder

12:13
My Fiction – Go
RPE 2
The road levels out but you hold the pace. It’s a chance to recover … just a bit.

15:45
Echo Slightly – You Set Me Up
19:04
Brant Christopher – Climb
RPE 3
This time around the eyes see the hill coming before the body feels it. Slow your pace to control your heart rate

22:39
The Nadas – Bitter Love
25:40
Matt Goss – Evil
RPE 4
This climb steps it up, and your body says bring it on. You are ready to work, and you do!

28:45
K-Hand – Good Love
RPE 2
After all that hard work time to enjoy the reward of going downhill so breath deep and bring your heart rate back down

34:16
Todd Terry All Stars – Can’t Fake the Feeling
RPE 2/3
As you hit another small bump in this perfect road, don’t ease up on the gas

39:06
Morten Trust – Love Has Come Around
RPE 2
Back to a level playing field as your body feels like it’s on cruise control

44:27
Groove Junkies – Midnight
RPE 2/3
One final bump to deal with, by now your body should make a smooth shift back to working at a harder intensity with ease

Cool It Down
50:01
Billy Miles – Sunshine
52:52
Kensington Prairie – Crooked Things Straight
RPE 2
Ease off … Start cooling down

56:56
Katie Herzig – Charlie Chaplin
RPE 1
Stretch those tired muscles

Weekly Workout © 2010 Cadence Revolution

Consult with your doctor before beginning this or any exercise routine. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program.

Matt Goss
“Evil” (mp3)
from “Gossy”
(U & L Records, Inc.)

Buy at iTunes Music Store
Buy at Rhapsody
Buy at Napster
Stream from Rhapsody
More On This Album

Now living in New York, this English singer/songwriter has been compared to the likes of George Michael and Stevie Wonder and is Universal Records’ priori ty for the millennium with his album set to be released in early 2000. Goss has been collaborating with such established writers/producers as Rodney Jerkins (Michael Jackson, Jennifer Lopez), Carol Bayer Sager (Elton John, Celine Dion) and Tommy Sims (Eric Clapton, Garth Brooks). In addition, his song Lucky Day (click on the title to hear the RealAudio clip – you will need RealPlayer 5.0 or higher) has been featured in the Motown Records’ soundtrack for the animated Sony feature film, “Stuart Little”. than a decade of success as lead singer for Bros, before going solo in 1992 and relocating to the US.

Most recently, Matt Goss launched the new year with his American stage debut at Carnegie Hall on January 11th, all part of a benefit concert, “Sounds Of A Better World, Small Voices Calling”, a charity event for children. He is headlining a show at the Palms Hotel in Las Vegas on Friday and Saturday Nights in the “Gossy Room”.

Have the Featured Artist Free Download delivered directly to you via your favorite RSS catcher, iTunes or to your inbox by subscribing.

The essentials of happiness are; something to do, something to love, and something to hope for.

If you want what you hear, just follow the links to the songs in the playlist below to get them.

Warm It Up
00:00 Eye Knife – Taste Your Existence (Amit Shoham Remix) | Free Download
06:30 Lisa Bouchelle – Along For The Ride

Crank It Up
10:03 Augie March – Just Passing Through
15:00 Fred – The Lights
20:05 Meditronica – The Third Planet | Free Download
25:07 Kokolo – Trouble Come, Trouble Go | Free Download
30:10 The Black Seeds – Take Your Chances | Free Download
35:09 Dikital – Rain | Free Download
40:14 The Charlatans – You Cross My Path | Free Download
44:02 The Stills – Rooibos | Free Download

Cool It Down
49:25 Shane Alexander – Feels Like the End
53:58 The Groovematist – Brooklyn Queen | Free Download

Run Time 1:00:42
Cadence Revolution #139 (mp3)

Cadence Revolution is sponsored by

Workout #139 (pdf)

There are climbs and then there’s this climb where you face the ultimate opportunity to test how well you can manage your energy and control of your body

RPE range:
level 2 (comfortable/HR Range: 65 75%)
level 3 (challenging/HR Range: 75 85%)
level 4 (hard/HR Range: 85 – 90%)

Consult with your doctor before beginning this or any exercise routine. The creators, producers, participants, and distributors of this program do not assume liability for injury or loss in connection with this exercise program.

Kokolo
“Trouble Come, Trouble Go” (mp3)
from “The Rough Guide To Afrobeat Revival”
(Rough Guides/World Music Network)

Buy at iTunes Music Store
More On This Album

Originally formed as a traditional Afrobeat ensemble, Kokolo took their name from a Spanish Harlem term used to describe devout followers of Afro music and over the years developed a far more energetic and spikier sound than many of their contemporaries, proving adept at broadening their scope by incorporating influences from other genres, ultimately transforming their sound into what The New York Times described as “The sound of Fela Kuti meeting The Clash at a late-70’s Hip Hop Jam in Spanish Harlem”.

Ray Lugo, KOKOLO’s charismatic leader, expands: “I thought it would be interesting to make explicit the implicit connection that exists between Nigerian Afrobeat and American Funk and explore the musical dialogue that took place across the Atlantic during that golden era, a dialogue that also included the New York Latin sound, which was also highly regarded and influential in Africa at the time“… Heavy Hustling is the result of this exploration.”

On stage, few would disagree that KOKOLO delivers one the most dynamic shows today, often playing for 3 hours non-stop in a frenzied punky Afro party. “The stage is our bridge to the world” states Lugo, “it is the primary reason this band exists, to spread soulful music around the globe”. Their well-known reputation for electrifying concerts has seen them perform on some of the world’s most prestigious stages in dozens of countries around the globe, such as The Montreal Jazz Festival, Glastonbury and scores of others.

Have the Featured Artist Free Download delivered directly to you via your favorite RSS catcher, iTunes or to your inbox by subscribing.