Workout #158 (pdf)

Heading out on a twisting road that has you dealing with the push and pull of the wind gives you the perfect opportunity to test who controls your body. Is it you or the elements? Can you hold the RPE at level 2 throughout the journey? That is today’s challenge.

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
The Warheads – And Her Smoke Rose Up Forever
RPE 1
Starting off easy – nice flat road.

03:22
Five A.M – Be Still
RPE 2
Pick up the intensity a bit … still warming up

Crank It Up
06:46
Abbotfinney – Show Me Something Better
RPE 2
There are seven gusts of wind that will test you throughout this journey. This is the first. As you push through over the next 4 minutes hold on to RPE 2

10:19
Dead Letter Chorus – Oscar Moland
RPE 2
As the road twists and turns you find that the wind is now behind you. Lift up the pace a bit and enjoy this feeling but stay at RPE 2.

13:46
All Mighty Whispers – Sun In Our Eyes
RPE 2
Like a pendulum the road now swings you back into a gust of wind. There are 4 minutes of work ahead of you.

17:03
New Roman Times – Smoke in Your Disguise
RPE 2
Another twist in the road and you are protected from the wind. Use this time to speed up a bit and rejuvenate before the next challenge.

20:40
Chris Townsend – Back Again
RPE 2
Almost halfway there….and you are heading back into the wind for another 4 minutes.

24:22
Blake – You Lift Me Up
RPE 2
Here’s another short break from the wind. In fact, it’s behind you once again. It’s providing you with a helping hand for the next 2 minutes. Remain parked at RPE 2 no matter how easy this feels.

26:48
Collective Soul – All That I Know
RPE 2
Yeah you know it, it’s time to swing back into another 4 minutes of wind.

30:14
David Usher – The Music
RPE 2
If you ever wondered what it was like to be a leaf, this is probably what’s it’s like as the wind seeks to push you around. Unlike a leaf you have the ability to control where the body goes. Stay strong, stay focused, and stay in RPE 2!

33:36
Degrees – Run To The Music
RPE 2
Just three more gusts of wind to deal with … that means three more times to hold that pace.

37:30
Loomis & The Lust – Girl Next Door
RPE 2
Time for the second to last chance to adjust the pace upward without zooming out of RPE 2. There are just over 2 minutes before hitting the second last gust of wind.

40:12
Ten Year Vamp – Another Try
RPE 2
By now you are so accustomed to dealing with the wind that this next 3 minute blast of air is of no concern.

43:10
The Pains Of Being Pure At Heart – Young Adult Friction
RPE 2
Here’s the last sheltered section of road on this journey. Stay in RPE 2 as your body refreshes one last time. There are 4 minutes between you and the final bout with the wind and just over 7 minutes until it’s time to cool down.

47:11
Derek & the Darling- Hustler With A Rescue Plan
RPE 2
This is it, the final challenge of the day! Keep moving. Stay focused. And maintain RPE 2.

Cool It Down
50:53
Journey South – What I love About Home
RPE 2
Time to ease off and
cruise downhill. Start cooling down

53:57
Evey Boy – Reset | Free Download
RPE 1
Stretch those tired muscles, they deserve it.

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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.