Home »
Posts made in January, 2010
Workout #153 (pdf)
They say things come in 3’s and in this case there are 3 hills to climb; 3 chances to perfect your form; 3 opportunities to improve your strength; and 3 times to build your endurance level.
Run Time 1:01:45
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
00:00
Dala – Alive
03:55
Kelly Harper – Powerless
RPE 1
Starting off easy – nice flat road … move your body
07:10
Stars Go Dim – Get Over It
RPE 2
Pick up the intensity a bit …still warming it up as you head towards the first of the 3 climbs
Crank It Up
11:08
The Fabulous Thunderbirds – Can’t Tear It Up Enuff
RPE 3
Here’s the start of the first climb. It’s the shortest of the 3 at only 7 minutes in length. Use it to see how your body is feeling, and how it reacts to being pushed into RPE 3.
14:09
Ray Tarantino – Riding Rhymes
RPE 4
You are halfway there, and this hill is stepping up the intensity. See how well you can work at RPE 4 for the next 3 minutes.
17:36
Rachel Van Zanten – Halo
RPE 1/2
You know what they say, ‘what goes up must come down’! Enjoy flying downhill for the next 3 minutes. Bring your body back to the border between RPE 1 and 2. Slow your breathing and enjoy this feeling.
20:07
Second Dan – Forget To Remember
RPE 3
Okay, it’s time to get back to work. This hill is longer than the first but just as intense. The first part takes you to RPE 3 – go there now!
24:27
Degrees – The Sleep I Need
RPE 4
How are you doing? Okay? Good? Great? Keep moving, but add a little more. There are just under 5 minutes left at RPE 4 before you hit the peak of the second climb.
29:05
Metric – Gimme Sympathy
RPE 1/2
Great work! Use the next 3 minutes to sing a happier tune as you slide downhill, and back to RPE 1/2
32:09
Jupiter One – Countdown
35:50
Good news, you’re back on a flat road, and this flat road continues for the next 6 minutes. Enjoy!
Paper Moon – What Are You Going To Do With Me
RPE 2
Now that you have recovered see if you can pick-up the pace a bit along this flat piece of road for another 3 minutes without going beyond RPE 2.
38:27
Cassey Desmond – Someone Else
RPE 3
Here it is….the last and longest climb of the journey. It is 12 minutes in length. The first 4 minutes are at RPE 3…..let’s go!
42:24
Alien Zoo – Argument Party
RPE 4
Ready for more? Of course you are. It gets steeper here. You are looking for that RPE 4 feeling aren’t you? Here it is!
46:39
The Dandy Warhols – Mis Amoigos
RPE 4
There are 4 minutes left between you and the top. Lock your eyes on the prize. There are blue skies waiting for you so pick up your pace. Strength and determination will prevail.
Cool It Down
50:59
Aidan Knight – Jasper
54:28
Josephine – I Think Of You
RPE 2
Whew time to ease off and bring yourself back down. Start cooling down
57:36
Emile Proulx – Que Passent Les Heures
RPE 1
Stretch those tired muscles they deserve it
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
Posted by admin on Jan 29, 2010 in Featured Articles, Featured Track | Comments Off
The Fabulous Thunderbirds
“Can’t Tear It Up Enuff” (mp3)
from “T-Bird Rhythm”
(Benchmark Recordings)
Buy at iTunes Music Store
Buy at Amazon MP3
More On This Album
The late Bob Claypool, who was the music critic for the Houston Post, had this to say about the T-Birds, “On a recent rainy night in the middle of a long and winding pub crawl, a friend finally got down to it and asked one of THOSE questions – the kind no critic wants to hear, on duty or not. It was simply this – what was my favorite band in the whole world? One band that you would pay money to see no matter how short of money you were, one band that you would never miss when they came to town. One band you’d go back to see even if you weren’t reviewing music.”
“Pushed to that point, my answer was a quick and decisive one – The Fabulous Thunderbirds. Out of all the groups currently touring and making records? It’s a statement I can live with quite easily, because the T-Birds have never let me down, from way back before they were making records right down to the present time.”
Have the Featured Artist Free Download delivered directly to you via your favourite RSS catcher, iTunes or to your inbox by subscribing.
read more
Posted by admin on Jan 22, 2010 in Featured Articles, News | Comments Off
It has been a week since the devastating earthquake hit the island nation of Haiti, and the need for funds to help rebuild this nation and to help it’s people is stronger than ever.
There are several organizations that are using the power of music and recording artists to help raise funds towards this worthy effort.
Regardless of which organization you choose, choose to help those in their time of need.
“If you haven’t any charity in your heart, you have the worst kind of heart trouble.”
~ Bob Hope
Artists for Peace and Justice founded by filmmaker Paul Haggis has an advisory board of prominent celebrity activists, including Maria Bello, Madeleine Stowe, Charlize Theron, Oliver Stone and Josh Brolin. The group originally sought to help build functional schools in impoverished regions in Haiti. Since the earthquake, they’ve directed all of their funds to recovery efforts, with a focus on helping to rebuild schools, hospitals and orphanages.
Hope For Haiti Now a digital album including performances by Alicia Keys, Coldplay, Bruce Springsteen, Stevie Wonder, Shakira, John Legend, Mary J. Blige, Taylor Swift, Christina Aguilera, Sting, Beyoncé, Sheryl Crow, Kid Rock, Keith Urban, Madonna, Justin Timberlake, Jennifer Hudson, Emeline Michel, Jay-Z, Bono, the Edge, Rihanna, Dave Matthews, Neil Young and Wyclef Jean along with a bonus track from Jay-Z, Bono, the Edge and Rihanna. All proceeds will go to the Clinton Bush Haiti Fund, Oxfam America, Partners in Health, Red Cross, UNICEF, UnitedNations World Food Programme and Yele Haiti Foundation.
Music for Relief is offering a compilation of unreleased music from such artists as, Alanis Morissette, The All-American Rejects, Dave Matthews Band, Enrique Iglesias, Hoobastank, Kenna, Linkin Park, Lupe Fiasco, Peter Gabriel and Slash. The site encourages donations, which will be divided equally among the United Nations Foundation, Habitat For Humanity, and Dave Matthews Band’s BAMA Works Haitian relief program.
Yéle Haiti is a foundation started by Grammy-Award winning musician, producer, social entrepreneur and Haitian Goodwill Ambassador Wyclef Jean that is changing thousands of lives in this poor but optimistic nation. Through Yéle Haiti, Wyclef uses music, sports and the media to reinforce projects that are making a difference in education, health, environment and community development.
read more
Workout #152 (pdf)
A twisting flat road takes you in and out of a headwind. This journey tests your ability keep yourself working in the aerobic zone….no matter how strong that wind gets. There are four bouts with the wind…are you ready for it?
Run Time 1:03:16
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
Alex – Be Free (feat. KCentric)
RPE 1
Starting off easy – nice flat road … move your body.
02:50
R.O.U.D.O.S. – Do You Bossa
RPE 2
Pick up the intensity a bit …still warming it up.
Crank It Up
08:08
Kraak & Smaak – Keep on Searching
RPE 2
Time for your first meeting with the wind. Your goal… is to not let it slow you down. Maintain a steady pace and a steady work effort of RPE Level 2. There’s just over 4 minutes until you hit a sheltered section of road.
12:42
Todd Terry – Ready For A New Day
RPE 2
We now swing onto a sheltered section of the road. Keep your body working at the RPE Level 2.
18:35
Blaze – Be Yourself (Drumz Mix)
RPE 2
It’s time to push through another stiff breeze. You’ve done it once, and you’ll do it again! Keep working at a steady rhythm, and holding on to the RPE Level 2 feeling.
24:14
Diviniti – Find A Way
RPE 2
Nice job on dealing with that wind. Here’s an another section of sheltered road to enjoy.
31:15
Groove Junkies – Didn’t I Bring You Love
RPE 2
Here we go back into the wind. It’s the longest stretch you’ll have with the wind pushing at you. There’s just less than 7 minutes of work to do before you can pat yourself on the back.
38:09
Shad – Deja Vue
RPE 2
Excellent job. It’s now time to enjoy another safe, sheltered harbor. There’s one last challenge ahead. Take this time to hydrate and focus.
41:48
Amigos – We Are One
RPE 2
And here it is, the last challenge of the journey. It’s not even 10 minutes long.
47:50
Alcatraz – Giv Me Luv
RPE 2
We’re closing in on the finish line…..can you pick up the pace for final 3 ½ minutes? Can you do it without leaving the aerobic zone? Of course you can. Enjoy.
Cool It Down
51:15
Alex – Listen To Me
55:07
Loveshadow – Can We?
RPE 2
All done! It’s time to ease off. Start cooling down.
58:57
Orange Crush – Waterflow
RPE 1
Stretch those tired muscles. They deserve it.
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
