Sunday, April 19, 2009

The Alternative Hour

Fitness Workout of the Week

~I teach a one hour spin two times a month and haven't put together a ride for that class in a while.  I heard "one" song and created this ride around it.  The tracks have an alternative vibe to them and flowed well with interval loops and climbs.

Loop & Climb Intervals         1 Hour Alternative

Warmup “Smells Like Teen Spirit” {6:00} 

At 6:00 start the first loop

Loop #1-working at 75% RPE/PE  

-:30 Flat

-:30 Run add

-:30 SC –Heavy Gear

-:30 Recover-moderate gear


1:00 recover


-2:00 SC-small hill-cadence check

-1:00 Run

-2:00 SC-harder hill


1:00 recover

Loop #2-working at 80% RPE/PE  

-:30 Flat

-:30 Run add (then one more)

-:30 SC-Heavy Gear/add a spin up

-:30 Recover-moderate gear


1:00 recover


-3:00 SC-small hill-cadence check

-2:00 STC-add one more

-2:00 SC-harder climb


1:00 recover

Loop #3-working at 85% RPE/PE

-:30 Flat (challenging) add

-:30 Run add

-:30 SC-Heavy Gear/add a spin up

-:30 Recover-moderate gear


1:00 Recover


Climb-“last hill”

-3:00 SC-small hill-cadence check

-2:00 STC-add one more

-2:00 SC-harder climb 

Come into a flat road….. 

Cool Down 


Smells like teen spirit (dirty funker remix)-Nirvana

Reckoner (diplov7)-Radiohead

Supermassive Rainbow-Electrosound

That's Not My Name-The Ting Tings

When You Were Young (Jacques Lu Cont Remix)-The Killers

Read My Mind (Pet Shop remix)-The Killers

Sunday Morning-No Doubt

Talk (Jacques Lu Cont Remix)-Coldplay

Shake It (The Lindbergh Palace Remix)-Metro Station

Keep Your Hands Off My Girl  (Broken Spindles Remix)-Good Charlotte

Figure Face Pretty Boy-Broken Spindles

Touch, Peel and Stand-Days of the New


-I hadn't been running since Shamrock in March.  I went out Friday morning and had a great 4 mile run.  It felt really good getting my running shoes on again.

My "G's" Feedback:

Distance- 4.09

Time- 38:40

Av. Pace-9:27 (not bad sista!)

Calories Burned-374


"Do you not know that your body is a temple of the Holy Spirit, Who is in you, Whom you have received from God? ... So use every part of your body to give glory back to God..."  1 Corinthians 6:19-20 

13 comments: said...

good reminder :-)

Jess said...

Nice job on the 4 miler! And it sounds like a great spin workout!

Lisa Slow-n-Steady said...

Great job on your 4 mile run!!

Missy said...

I gotta get focused back on running myself! I don't even mean distance, just consistency. Two times/week isn't going to get it done:)

I want to come's rainy here right now.

Nicole said...

I love the scripture for this Sunday!


Kala Marie said...

So which song did you base the ride on, huh, huh? :p

IronBob (swimming upstream at IMAZ 08) said...

Must say, my body felt like a temple today on the 71 miler. could have been the roids, though... (u have to read the blog for details)

Glaven Q. Heisenberg said...

I lurves me some Nirvana.

Good job all around, sister! Way to get out there and run!

triguyjt said...

great scripture.. thanks..

thats a wild mix you have for the spin class....

Vickie said...

It always feels good getting back on the road again.

Gotta Run said...

You are a mixing diva!!!

X-Country2 said...

Great run pace. Especially after all that time off.

raulgonemobile said...

I got back on the bike again while traveling. Granted, it was an exercise bike, but that felt good to do. Nice job on the run