Workout #149 (pdf)

Holding a rock steady pace as you tackle the elements and power up a quartet of steps

Run Time 1:31:04

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
Chephren Blake – Bounce Back To Me
RPE 1-2
Starting off easy nice flat road … move your body beofre picking up the intensity a bit Östill warming it up

Crank It Up
09:37
Kristine W – Never
RPE 2
Time to get to work and play with the wind which wants to slow you down and spike that heart, but work on you control to keep your body under your control and hold that pace

13:51
UFO – Now
RPE 2/3
Hmm it’s not your imagination, the road is shifting upward into the first step, an easy shallow climb, remember you want to hold that pace as you let the heart slowly come up under your control

17:47
Kirsty Hawkshaw – It’s A Fine Day
RPE 1/2
The grade levels off so use the time here to take things easy and cruise along at a nice comfortable pace and intensity

23:52
Rhythmboy – Favor Tweet
RPE 2/3
Ah the wind is back, letís show off that perfect control of pace as you let the intensity creep up just a bit

28:15
Karmatronic – Stay With Me
RPE 3/4
Another change in grade, means another step upwards in intensity as you hold that pace, so remember nice deep breathes here to keep the body balanced

31:05
Tim Rex Experiment – Relentless
RPE 3/4
Oh man seems this second step is going to take longer to get up, but the body sayís donít worry its charged and ready for the challenge

37:14
Tracy Young – What’s Done Is Done
RPE 1/2
You rock! You made it to the next plateau, whatís do is done, so enjoy the reward of holding that pace perfectly on the flat road

45:51 Erika Jayne – Stars
RPE 2/3
Okay the wind is back and looking to disrupt your plans at holding that pace perfect thru the workout, and you know whatís required to be successful in keeping it

52:16
Tesla Da Vinci – Ions
RPE 3/4
Third step, dig deep to hold that pace and hammer your way to the next plateau let this road know you wonít give in

Cool It Down

58:12
Morten Trust – Love Has Come Around
RPE 1/2
Alright way to go, you can hear the energy and power stored in every fibre of your body here, but donít waste it on the easy part mange it wisely to deal with whatís yet to come

63:58 Chris Cowie – Light
3/4 Second to last step to deal with, your mind is ready, the body is ready, letís go and show off your perfect control of that pace

70:15 Andy Lee – Always
1/2 Nothing can stop you time for one last reward, focus on brining the body back down to hit that final step

74:45 Groove Junkies – Midnight
3/4 Okay the final step, the final time to show off that perfect of pace, control and focus, youíve come this far you know you cannot, will not fail

Cool It Down
80:23 Ocean Shiver – Another Day
2 Ease off Ö Start cooling down

85:42 Nucultures – Night Is Beautiful
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.