speedvegan

i’ll start on a positive note. the class went well. i didn’t have any minor (or major) panic attacks. i did, however, only have ONE student. but i had been warned. the previous instructor quit months ago. the coordinator tried out several other instructors but they turned out to be too unreliable so she canceled the class altogether. she is now trying to build the class back up so it will be a while until there are enough regulars to actually call it a class. in the meantime, it will be a good way for me to get more comfortable with teaching.

the woman in my class seemed pleased with the routine. she said she’d definitely be back and would put in a good word with the coordinator. at this point it looks like i’ll be back next weekend.

i didn’t want to post my routine before the actual class because i didn’t have a chance to rehearse it so i wasn’t sure if i’d have to modify something. as it turned out, i did have to modify it because we got started a bit late and it was kinda long. here’s how it really went down…

Basic Intervals

Climb 4:06 – Fighter, Christina Aguilera
70% effort
sit for 10 sec, stand for 10 sec, hammer for 10 sec

Sprint 3:43 – Mr. Brightside, The Killers
60% effort
starting with 10 sec runs, increment by 10 sec each time ending at 50 sec
10 sec rests in between

Jumps 3:44 – Feel Good Inc, Gorillaz
50% effort

Climb 3:29 – Love Song, 311
80% effort
standing, 15 sec regular speed, 15 sec faster

Runs 3:09 – Cool, Gwen Stefani
50% effort
sit for 10 sec, stand for 10 sec, run for 10 sec

Climb 5:22 – Lose Yourself, Eminem
start with 50% effort, increment by 10% every 10 seconds
end in a standing climb at 100% effort

Sprint 4:09 – Don’t Let Me Down, No Doubt
60% effort
30 sec run, 15 sec rest

Jumps on a Hill 3:57 – Push, Madonna
70% effort

Climb 3:52 – Heartbeats, The Knife
80% effort
standing, 15 sec regular speed, 15 sec faster

Sprint 5:08 – Clocks, Coldplay
60% effort
45 sec run, 15 sec rest

Cooldown 4:47 – All is Full of Love, Bjork