Freeway to 10K - Level 1 - Week 9
68 minutes from 137 BPM to 158 B7 BPM
PODRUNNER: INTERVALS -- Workout Music · Steve Boyett presents DJ Beatsmith
August 21, 20081h 10m
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Show Notes
The penultimate week of FW210K has longer intervals at a slightly faster pace. You're almost there! Plus tip from Coach Jenny Hadfield (jennyhadfield.com).
BPM CHART:
5 min. warmup @ 137-142 BPM
19 min. @ 157 BPM
1 min. @ 146 BPM
19 min. @ 157 BPM
1 min. @ 146 BPM
19 min. @ 157 BPM
1 min. @ 146 BPM
3 min. cooldown @ 142-137 BPM
PLAYLIST:
01. Chris Harris - Dig It (Chris' Mix)
02. 76 Studios - Force (Ed Jr & Gustavo Peluzo Mix)
03. Bruno Balbino - Estemesmo
04. Fernando Ehrhardt - Fancy (Philipi Rosa Mix)
05. Chriss Zimmer - Guss Roboter
06. Jay Tripwire - Body to Body (Audio Soul Project Dub)
07. Sascha Muller - On a Mission
08. Repair - On Hold
09. Symplx - Make Tha Jack Jak
10. Fustavo Peluzo - Many Hair
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.