64 min listen
Freeway to 10K - Level 1 - Week 3
Freeway to 10K - Level 1 - Week 3
ratings:
Length:
51 minutes
Released:
Jul 11, 2008
Format:
Podcast episode
Description
We're moving a little bit faster this week so you can see how your performance has improved. Hit the road! Plus running tips from Coach Jenny (jennyhadfield.com).
BPM CHART:
5 min. warmup @ 137 - 142 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Fahrenheit - Manhattan Crisis
02. JV, Granite - Hallucinate (JV Mix)
03. John Skipper - Planet Funk
04. DJ Fonck - Temptation
05. Latenight Society - Opacity (Matthew Garton Mix)
06. Shadow Dancer - Dirt Box (Peter Munch Interpretation)
07. Romz - Kalk
08. Mark Ramsey, Bedroomnoize - Generation Noize
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
BPM CHART:
5 min. warmup @ 137 - 142 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Fahrenheit - Manhattan Crisis
02. JV, Granite - Hallucinate (JV Mix)
03. John Skipper - Planet Funk
04. DJ Fonck - Temptation
05. Latenight Society - Opacity (Matthew Garton Mix)
06. Shadow Dancer - Dirt Box (Peter Munch Interpretation)
07. Romz - Kalk
08. Mark Ramsey, Bedroomnoize - Generation Noize
Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited.
Released:
Jul 11, 2008
Format:
Podcast episode
Titles in the series (100)
Gateway to 8K - Level 1 - Week 10: 60 minutes at 136 to 149 BPM by PODRUNNER: INTERVALS -- Workout Music