Weekly Workout #141

Posted by admin in Free Workout, Strength on Nov 6th, 2009 | no responses

Climbing up and over one big hill to reach the blue skies above

Run Time 1:00:36

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
Damon Hatcher – Synopsis
RPE 1
Starting off easy – nice flat road … move your body

06:55
Beat On Board – Twelve
RPE 2/3
Pick up the intensity a bit … still warming it up

Crank It Up
11:18
Peplab – I’m on the Wrong Medicine
RPE 2/3
Here we go starting the big climb, use the time at it’s base to settle into the slower pace and increased intensity

14:25
Underwhelmed – Angel
RPE 3
Now that you’ve settled the body into taking on this challenge tell the hill you’re here with a faster pace, and don’t forget to breathe!

17:48
PromiseLab – Burned Again
RPE 2/3
You can feel this hill leveling off ever so slightly, so slow the pace and drop the intensity so you’re burning your fuel in the aerobic zone

20:50
The Pains of Being Pure at Heart – Higher Than the Stars
RPE 2
Nothing like a surprise in hitting a short plateau, use your time here to bring your intensity down another notch and listen to how your body is feeling to plan how to make the final assault to the top

24:27
Track A Tiger – Don’t Let The Nightlight Dance
RPE 3
As you launch yourself to the top make sure you don’t run out of gas

26:39
Feeling Groovies – Mystic Ollie
RPE 3
Looking at that fuel gauge you can answer the need for speed and pick the pace up just a little

31:30
MC Jack in the Box – Lies
RPE 4
Seems the hill has decided to challenge you with a steeper grade, but all you think of is what a perfect opportunity to show how well you can control your body

34:35
Loveshadow – Things R Gonna Change
RPE 3
Hmm seems you impressed this hill as it steps the grade down in the face of your power and strength so lower the intensity to prepare for the big finish

38:14
North End – Kind of Life
RPE 3-4
The hill now starts to rise up on both sides trying to intimidate you with it’s looming presence, but all you see are those sides forming a ‘V’ for victory with the blue skies heralding the end of the climb at its base

Cool It Down
49:27
Mastercris – Rain
RPE 2
Ease off … Start cooling down

54:09
Dive Index – Water In Our Hands
RPE 1
Stretch those tired muscles

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.