Workouts!

It's not quite a podcast yet, but here are a few things to keep you busy while Audigy is being finicky.

GMC Workout 3/5/08 - Rollers (Zone 3 & 4)

32 Flavors (6:07) 92 BPM: Warm up (Zones 1-3)
Barely Listening (4:06) 93 BPM: Slight downhill (Zone 3)
Healer (3:51) 90 BPM: TT (High zone 3)
'Cause You Can (3:01) 171 BPM: Moderate hill (Zone 3)
Dammit (2:46) 109 BPM: Descent (Zone 4)
What I'm Trying to Say (3:22) 160 BPM: Moderate Hill (Zone 3)
Processed beats (3:07) 107 BPM: Descent (Zone 4)
Mockingbird (4:10) 85 BPM: Moderate climb (Zone 3)
No Brakes (3:03) 150 BPM: Intense climb (Zone 4)
Criminal (5:41) 91 BPM: Descent, with climb at the end (Zone 4)
Bathwater (4:02) 75 BPM: Intense climb (Zone 4)
Tiny Little Fractures (2:28) 144 BPM: Intense climb (Zone 4)
Tyrant (4:44) 99 BPM: Descent (Zone 4)
The Light of a Fading Star (3:52) 102 BPM: Descent (Zone 3-4)
Keep This Fire Burning (3:56) 100 BPM: Cool down (Zone 2-3)
Chan Chan (4:16) 84 BPM: Stretch (Zone 1-2)

I know the zones seem backwards ("Shouldn't my heart rate be higher while climbing than during descent?"); just go with me here. I want you to work on climbing efficiently. If you have trouble keeping your heart rate down at the beginning, keep working on it; eventually, your body will get the idea and it will make you a stronger climber. "Keep This Fire Burning" isn't available on iTunes, by the way, but I'm sure you can find your own favorite cool down song.

And a track workout . . .

Warm Up
1600, stride the straight-aways on the last 800

Dynamic warm up/drills
A skip
B skip
Side strides
Karaoke
Side-to-side drill
4x100 strides

Main Set
1 X 1600 -- 70% effort/zone 3
1 X 1200 -- 85% effort/high zone 3
1 X 800 -- 70% effort/zone 3
1 X 1200 -- 90 % effort/zone 4
200 active recovery between each interval

The 1200s are the key intervals, so work hardest on those. For all track workouts, record your times, but don't let them guide your pace; follow your heart rate.

Cool Down
400-800 easy