Workout #161 (pdf)

The motivated person never looks for the easy way out. They dream for ways that will challenge them in both body and spirit. Looks like your dream is about to become your reality today.

Run Time 59:32

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
Home – Lovespirals
RPE 1 / less than 65% Max HR
Starting off easy – nice flat road

03:31
Cynthia Layne – Be You
RPE 2 / 65% Max HR
Pick up the intensity a bit … still warming up

Crank It Up
06:31
Anthony Rankin – What I Live For
RPE 2 / 70% Max HR
You are on a flat open road, but you can feel the wind building to slow you down. You won’t slow down. Over the next 5 minutes you will push your way through and past the wind, gradually moving yourself to middle of RPE 2 / 70% max HR.

11:15
The SilenTreatment – Valentine
RPE 2 / 75% max HR
The flat road is gone now, and is replaced with a 3 minute shallow climb. Hold your pace, and take your body to the top edge of RPE 2 / 75% max HR.

14:06
Felipe Staiti Trio – Leviatán
RPE 2 / 75% max HR
The next 3 minutes has you on a decline. Step on the gas, and get your motor humming. Don’t lose that top edge of RPE 2 / 75% max HR.

17:33
Metropolis – All These Messes In My Head
RPE 4 / 85% max HR.
That flat part was fun – wasn’t it?! Hope you enjoyed it because it’s time to climb again! This time working to the top edge of RPE 4 / 85% max HR.

21:44
A Sunny Day in Glasgow – Shy
RPE 2 / 65% max HR
Well done. Time to enjoy the reward of recovery. Head to back RPE 2 / 65% max HR for the next 5 minutes.

26:36
Beach House – Norway
RPE 4 / 85% max HR
There’s one last 14 minute hill to deal with. You are recharged and ready….aren’t you???! Of course you are. It all starts with 4 minutes at the top end of RPE 4 / 85% max HR.

30:27
The Modern aka Matinee Club – Industry
RPE 3 / 80%.
Here’s a bit of a respite. An easier 6 minute section of the climb at the high end of RPE 3 / 80%.

36:44
Astroglider – Seeding Time
RPE 4 / 85% max HR
RPE 5 / 90% max HR
So much for the easy times….here comes some more tough stuff. There are 4 minutes of real work before things lighten up a bit. Head into the high end of RPE 4 / 85% max HR. Challenge yourself with a couple of 20 second bursts of speed that take you into RPE 5 / 90% max HR during this 4 minutes of climbing. Remember to keep the “bursts” short, and to bring the exertion level back down between them.

40:35
Big Brotherz – In Memory
RPE 4 / 80% max HR
The incline isn’t as steep here. There are 4 minutes at RPE 4 / 80% max HR left of today’s climb.

44:35
Adraw – F.T
RPE 3 / 75% max H
Finally the descent, and the road home. Keep the pace high and yourself at RPE 3 / 75% max HR. There are 7 minutes to go.

Cool It Down
51:33
spinmeister – Dream of Flight
RPE 2 / 65% Max HR
You’ve arrived. Back it off and start cooling down.

56:50
Tracy Shedd – City at Night
RPE 1 / less than 65% Max HR
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.

A Sunny Day in Glasgow
“Shy” (mp3)
from “IODA SXSW Opening Day Bash Sampler 2010″
(ioda)

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More On This Album

A Sunny Day in Glasgow are a band from Philadelphia that plays dreamy pop music that uses lots of samples, guitars, and melodies. Their new record, Ashes Grammar, shows they are continuing to dazzle and amaze with new material and exploration into uncharted musical grounds while consistently providing their fans with the dreamy, ethereal comfort their highly loved previous material was heralded for.

Their former record, Scribble Mural Comic Journal, was a showcase of textures and soundscapes characterized by walls of fuzz, overdubbed and heavily effected guitar lines, and vocals with Grand Canyon sized reverb. The result was a shoegaze journey through everything from psychedelic wonder to even tender moments. The album received rave reviews from all sorts of different outlets, notably an 8/10 from the notoriously difficult-to-win-over Pitchfork.com. Drowned in Sound gave it a “9/10″ and called it a “contender for album of the year.”

Ashes Grammar does not disappoint in the slightest. Sunny Day in Glasgow’s second album presents a band more confident with what they do best: create beautiful, happy dreams via layers and layers of noise mixed with endearing, subtly positioned melodies.

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

If you believe you can, if you doubt you won’t ~ Author unknown

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 Shayna Zaid & The Catch – Morning Sun
03:14 Mark Radcliffe – In The Sun

Crank It Up
06:15 The Salesmen – Assembly Line
09:03 Loomis & the Lust – Sweetness
11:41 PromiseLab – Situation
14:36 Ten Year Vamp – Rockstar
18:08 Underwhelmed – Freak
21:33 Stars Go Dim – Get Over It
25:50 Comandante Zero – Give It Up
28:36 Farrad – Misunderstood (Rock Remix)
32:26 Isaboe – Calling You
37:09 Wil Deynes – Super Wonderful
39:59 Kelly Harper – Powerless
43:15 Sara Haze - Melt Into You
47:19 Jillian Aversa – Shadows

Cool It Down
51:07 Isaboe – For All Our Days
55:51 TQR – Poisoned Oxygen

Run Time 58:10
Cadence Revolution #160 (mp3)

Workout #160 (pdf)

Every journey is made up of many small steps. Today’s journey is no different, but many of the steps are challenging. Take them one at a time….before you know it the journey will be complete.

Run Time 58:10

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
Shayna Zaid & The Catch – Morning Sun
RPE 1 / 50-65%
Starting off easy – nice flat road  … move your body.
You are at RPE 1, and your heart rate is below 65% of your maximum heart rate (max HR).

03:14
Mark Radcliffe – In The Sun
RPE 2 / 65%
Pick up the intensity a bit … still warming up to just at the low end of RPE 2 / 65% max HR

Crank It Up
06:15
The Salesmen – Assembly Line
RPE 2/3 / HR  75-80%
Here come the challenging steps. Start off on a gentle incline that takes you to the high end of RPE 2 / 75% max HR. Part way along the hill steepens and so does the workload….move yourself well into RPE 3 / 80% max HR.

09:03
Loomis & the Lust – Sweetness
RPE 4 /HR 85%
This hill continues and the challenge increases. Two minutes to the peak. Two minutes at RPE 4 / 85%

11:41
PromiseLab – Situation
RPE 1/2 / HR 65%
Time to recover to RPE 1 / 65% as you head downhill to a flat road.

14:36
Ten Year Vamp – Rockstar
RPE 2 / HR 70%
The thrill of being on this flat road is overwhelming. You pick up the pace and move to mid range of RPE 2 / 70% max HR.

18:08
Underwhelmed – Freak
RPE 2 / HR 75%
The road sure looked flat, but seems it’s got a bit of bite as it lifts up ever so slightly. Hang on to that pace for the next 3 minutes. Push yourself to the high end of RPE 2 / 75% max HR.

21:33
Stars Go Dim – Get Over It
RPE 3 / HR 80%
There are three big steps and 11 minutes of climbing between you and another recovery break. Take yourself to RPE 3 / 80% for the next four minutes.

25:50
Comandante Zero – Give It Up
RPE 4 / HR 85%
Just two more steps to the top of this challenge. You can reel this climb in faster…. pick that pace up, and find the low end of RPE 4 / 85% max HR.

28:36
Farrad – Misunderstood (Rock Remix)
RPE 4 / HR 85%
You are on the last step of this section, and it’s 4 minutes long. It’s steeper than before, but you will hold on to RPE 4 / 85% max HR even if you have to slow your pace a bit.

32:26
Isaboe – Calling You
RPE 1 / HR 65%
This is the last easy step of the journey. You are heading back downhill and back to RPE 1 / 65% max HR. There are 5 minutes between you and the last challenge. Enjoy this!

37:09
Wil Deynes – Super Wonderful
RPE 2 / HR 75%
There are now 4 challenge steps between you and the finish line. Start by taking yourself back to RPE 2 / 75% max HR for the next 3 minutes.

39:59
Kelly Harper – Powerless
RPE 3 / HR 80%
So far so good! The hill is getting steeper. Adjust your pace, and move yourself to RPE 3 / 80% max HR.

43:15
Sara Haze – Melt Into You
RPE 4 / HR 85%
Don’t ask “how much more”?. Instead think about how much stronger you are becoming as you accept the last 10 minute bump upward in the road that sends you into RPE 4 / 85% max HR.

47:19
Jillian Goldin – Shadows
RPE 4/5 / HR 85%
One last 4 minute push that keeps you at RPE 4 / 85% max HR.

Cool It Down
51:07
Isaboe – For All Our Days
RPE 2 HR 65%
Still two important steps to go … Ease off … Start
cooling down.

55:51
TQR – Poisoned Oxygen
RPE 1 / HR 65-50%
Last step … Stretch those tired muscles they earned 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.

Sokoband
“Your Steps Alone” (mp3)
from “Sokoband”

Buy at iTunes Music Store
More On This Album

Formed in 1990 as a piano/bass/drum trio playing the compositions of pianist Michael Sokolowski, Soko (formerly, “Third Ear”) was, in a sense, a proto-jam band, exploring far-flung improvisation via jazz-influenced rock instrumentals. The band (Sokolowski, with Houston Ross & Johnny Gilmore on bass and drums, respectively) worked relentlessly, honing a sophisticated ensemble rapport where set lists and stock arrangements weren’t needed and the trio felt free to disappear into the rabbit hole of the moment, musically reinventing itself every night and developing a strong relationship with its audience. For six years, it remained an underground or “best kept secret” kind of band within a very exciting and creatively fertile Charlottesville music scene. When hitting the road, Soko never failed to turn enthusiastic new listeners on to its fresh and compelling melodic grooves. Many artists sat in with the band, including many appearances by saxophonist LeRoi Moore, Stickist Greg Howard, percussionist Darrell Rose, and guitarist Tim Reynolds.

In 1997, the band released its debut CD, In November Sunlight, featuring guest appearances by members of Dave Matthews Band (Dave, LeRoi Moore, and associate guitarist, Tim Reynolds) — friends of the band and fellow Charlottesville musicians. Because of this association, the disc achieved high sales numbers for an instrumental record. But from a performance and production standpoint, the recording failed to capture the band at its best.

The band disbanded in 1998, though Sokolowski and Ross remained close friends and musical partners. In 2000, the two began work on their follow-up recording, Two enlisting the help of many studio musicians to flesh out the textures and arrangements. Whereas Soko’s music had previously been exclusively about Sokolowski’s tunes, now Houston Ross began to collaborate as a writer, arranger, and singer. It took a long time, but in 2005, the CD was released. Though not a commercial success, the band believes it is a far superior musical offering to In November Sunlight.

Two pieces — “Storyteller” and “Stella: Reflections” — from Soko: Two were featured in filmmaker Jon Ezrine’s dark and comic documentary film, Son of a Bitch! (2007).

Currently, the two musicians have joined forces with formidable drummer, Nir Z (Genesis, Chris Cornell, Joss Stone, Jason Mraz and many others) to release a re-recording of In November Sunlight in an effort to render more definitive versions of their early material.