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Posts made in November, 2009
Posted by admin on Nov 27, 2009 in Featured Articles | Comments Off
Workout #144 (pdf)
Interval work is the true test of your abilities to control your body, so there are three quick test to pass here before the big exam.
Run Time 59:26
RPE
1 – Easy / 50 – 65%
2 – Comfy / HR Range: 65 – 75%
3 – Challenging / HR Range: 75 – 80%
4 – Hard / HR Range: 80 – 85%
5 – Can’t continue / HR Range: 85% – 92%
Run Time
Song
RPE
What To Do
Warm It Up
00:00
Dala – Anywhere Under the Moon
02:49 Mates Of State – My Only Offer
RPE 1
Starting off easy – nice flat road … move your body
05:39
Anny Celsi – Tangle-Free World
RPE 2
Pick up the intensity a bit Östill warming it up
Crank It Up
09:50
Second Dan – Running Out Of Feelings
RPE 2
All warmed up and ready to go so letís pick the pace and heart rate up a notch
12:54
The Pains Of Being Pure At Heart – Young Adult Friction
RPE 3
Coming to the first interval as you jump on a shallow climb but hold onto that quick pace to take your body up to a new level of work
16:54
The Satellite Nation – Last Time
RPE 2
Gliding down the backside of the climb, itís time to see how well and how fast you can recover, focus on your breathing to succeed and pass the first test
20:12
Mexicolas – Come Clean
RPE 3
Still flying along as you hit that second test thatís just like the first so bring pace, intensity and breathing into harmony to tackle this challenge
23:30
Spy For Hire – Luck
RPE 2
Another recovery break, remember the whole goal of recovery is to return the body to where it began, so if you have trouble coming back down use this time to focus on what needs corrective action to pass with flying colors
27:50
Loomis & The Lust – Sweetness
RPE 3
Here we go one more test to take the body back to that higher zone, if you find youíve been recovering pretty quickly now is the time to push the envelope so you can test your recovery abilities
30:36
The RoundSquare – It’s Too Easy
RPE 2
Last recovery before the big exam, so recover, recharge and reenergize to be ready
35:54
David Usher – Ugly Is Beautiful
RPE 2/3
You’ve tested you abilities and have noted what you need to focus on to handle the final exam, so letís slow the pace a bit as you gradually begin to work the body up to a new zone so you can be successful
39:34
George Thorogood & The Destroyers – Hard Stuff
RPE 3
This exam is getting harder, so donít let it fluster you, focus on your weakness and use this period to make it your strength
43:09
Lil’ Ed & The Blues Imperials – Hold That Train
RPE 3/4
Time to lift the pace a bit and handle this hard level of work as quick as you can
47:02
Deborah Coleman – Goodbye Misery
RPE 4
Whew almost finished, just one last zone to work he body in to graduate, you know you can do it!
Cool It Down
50:05
Kensington Prairie – A Million Skies
53:18
Adriana Thorpe – Fly, Fly, Fly
RPE 2
Way to go, now ease off and enjoy bringing yourself back down … Start cooling down
56:05
Kelly Brock – Drive Away
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.
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Posted by admin on Nov 27, 2009 in Featured Articles, Featured Track | Comments Off
Deborah Coleman
“Goodbye Misery” (mp3)
from “White Line Flyers”
(Blind Pig Records)
Buy at eMusic
Buy at Amazon MP3
More On This Album
Deborah Coleman is, as USA Today notes, “one of blues music’s most exciting young talents.” Along with a discography that now spans a decade, she also gives knockout live performances that have made her one of the hottest commodities on the contemporary blues scene.
Meticulous and focused in the studio and highly charismatic onstage, Coleman has developed a guitar style that reflects the influences of Jimi Hendrix, Buddy Guy, Freddie King, Albert Collins and Larry Carlton. Her vocal inspirations are as often found in the singing of Chrissie Hynde and Patti Smith as in the recordings of Bessie Smith, Janis Joplin, Memphis Minnie and Alberta Hunter.
“I’ve come to the conclusion that, at least for me, I have a real need to keep it real and keep it live and spontaneous,” says Coleman. “That’s what matters to me and I think that’s what matters most to my audience.”
Have the Featured Artist Free Download delivered directly to you via your favorite RSS catcher, iTunes or to your inbox by subscribing.
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Posted by admin on Nov 20, 2009 in Featured Articles, Featured Track | Comments Off
Workout #143 (pdf)
Four rolling hills offer you the perfect opportunity to see how well you can recover before having to go back to work
Run Time 1:04:35
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
Beat Pharmacy – Nuclear Race
RPE 1-2
Starting off easy ñ nice flat road … move your body before picking the intensity up to get it warmed up.
Crank It Up
08:51
Rhythm Boy – Gentle
RPE 2/3
As you fly along the road you can feel a wall of wind waiting to push you off your pace. Focus on holding your pace as you push back and through the wind
13:47
The Weather Corporation – Primate
RPE 3
Hitting the first hill, adjust your pace to match it’s rhythm. Feel the intensity pick up
23:12
Feeling Groovies – Love Is Hip
RPE 2
Nice job! As you crest over the first hill and head downhill use the time to lower the intensity and recharge your body
26:50
Chris Cowie – Light
RPE 3
Second climb starts now. Here we go again raising the intensity so focus on maintaining control of your body as you work your way to the top
33:10
Don Juan Dracula – Take Me Home
RPE 2
Way to go, nice job on being the master of your body. It’s another downhill…use this time to recover
35:01
Victor Imbres – Changes
RPE 3
As you jump on this hill take time to listen to how your body is doing to make sure you can complete the workout with energy to spare, so make each breath count
41:33
Makrolon vs Plaything – Into Space 2009
RPE 2
You’re doing great! Time to reward your body with a nice quick pace as you let it recover here to prepare for the final climb
45:46
Ricky Rivaro – With You
48:53
Benjamin Bates – On My Feet
RPE 3-4
The best rewards come after the hardest effort, and that’s what this climb demands. It’s time to bring perfect form, focus and control together. That perfection will get you to the top
Cool It Down
52:00
Tom Moulton – Used By Me
RPE 1
That’s it your done! Ease off. Start cooling down
58:22
Sunburn In Cyprus – In the sunshine
RPE 2
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.
read more
