So, for this playlist, I took it back to what gets me going. What songs drive energy through my veins and get my heart thumping.
Spotify Playlist: 08.19.15
Better Man, Pearl Jam (5:39)
Warm up
Synchronicity, Police (3:23)
Continue warm up. Pick up pace and hit a hard fast, flat.
Follow Me, Muse (3:50)
Rolling Hills, following music
0 – 1:09 Build a moderate/heavy hill
1:10 p/u pace, leaving resistance
1:42 Stand and hold pace/resistance
2:11 Down and back off
2:40 Add back moderate hill
2:47 pace p/u
Carnival of Paris, David Garrett (2:40)
Fast flat. Surge here: 28 – 49 & 1:44 – 2:06
Burn it Down, AWOLnation (4:56)
Find a manageable standing climb.
1:05 -1:45 sit and push
back off until you can get back on your hill
3:09 – 3:50 sit and push
back off resistance and ride home on a flat.
Cry of the Celts, Ronan Hardiman (2:23) Hard fast flat. Tapping up where you need it. (:38, 1:09, 1:23, 2:01)
Do or Die, Thirty Seconds to Mars (4:07)
Hook beat and settle in.
Up hill light
Down Hill: :58-1:26
1:54-2:23
3:20-end
Recovery:
Invisible Touch, Genesis (3:29)
Switchbacks on chorus: :45, 1:29, 1:58, 2:42
True Colors, Zedd (3:48)
30 on heavy hill, 30 off (:37, 1:38, 2:32)
Hazy Shade of Winter, The Bangles (2:46) Fast Flat: Hold pace and add resistance . Prepare for the finale. You see it ahead and it is a beast!
Finale: (9:52)
0 – 1:26 – fast, speed, settle in and find form.
1:26 – tap and stand for a run
2:12 – stand, add, slow down for a standing climb
2:52 – 3:06 – increase speed while climbing
3:07 – back down to your fast flat, back down
3:28 – add and hold
3:38 – add and hold
3:51 – back off if you need to for a speed increase
4:39 – add for a standing run
5:18 – add for standing climb
6:00 – down for hard flat - almost home!
7:00 – slow for seated/standing climb – big hill
add at 7:15, 7:30, 7:45, 8:00 then hooooold on!
8:45 – take it all off and sprint home!
Cool down: Wait for Me, Kings of Leon & Life and Death (From Lost), Movies Orchestra