Archive
week of April 18th
friday – 1 hr, 10 min bike ride
saturday – 45 min spin class
sunday – 2 hr, 40 min bike ride
monday – 32 min run
tuesday – 30 min “mini bootcamp” at the beach with Geoffrey !!
wednesday – 55 min spin class
thursday – rest
lawmakers make it easier to kill your boss
Geoff just told me that the little sandwich shop downstairs from his office has been closed since last week. although there are many reasons why businesses close, this time the facts are quite horrifying: owner tells employee he’s not cleaning well enough. employee stabs owner to death.
this made me think of Florida’s new “take-your-guns-to-work” measure. the bill, passed by the Senate and signed by the Governor just a few days ago, will allow workers to keep guns in their cars for self-protection. brilliant ! just what we need – another disgruntled employee going on a killing rampage. i am all for freedom, but stability not being one of the top qualities at the company i currently work for, i can honestly say i fear for my life.
week of April 11th
friday – 30 min run
saturday – 45 min spin class, strength training: upper body
sunday – 2 hr bike ride
monday – 1.5 hour beach bootcamp class
tuesday – 50 min spin class
wednesday – rest
thursday – 37 min run
Endurance Sprints
The profile I used last week focused on hills, so we worked on sprints this week. It was a good class. Working on our fast twitched muscle fibers is very important.
Endurance Sprints
Warmup 3:47 – Focus on Sight, Thievery Corporation
Sprint 5:58 – Adagio for Strings, Tiesto
60% effort
30 sec run, 30 sec rest
Climb 3:10 – Natural One, The Folk Implosion
70% effort
45 sec seated, 15 sec standing
Sprint 6:30 – Destination Calabria, Alex Gaudino
60% effort
60 sec run, 30 sec rest
Jumps 4:08 – Baila Morena, Zucchero
80% effort
4 counts seated at regular speed, 4 counts standing at faster cadence
Sprint 7:26 – Sandstorm, Darude
60% effort
90 sec run, 30 sec rest
Seated Climb 5:31 – Blue on Black, Kenny Wayne Sheppherd
starting with 70% effort, increase by 10% every 60 sec
Sprint 8:36 – World Hold On, Bob Sinclair
60% effort
120 sec run, 30 sec rest
Cooldown 4:49 – Lebanese Blonde, Thievery Corporation
week of April 4th
friday – 50 min run
saturday – 50 min spin class
sunday – rest
monday – 40 min run
tuesday – 32 min elliptical, strength training: lower body, abs
wednesday – 55 min spin class
thursday – 1.5 hr bike ride
basic intervals, extended
surprisingly, i am still teaching the Saturday morning Spinning class at my local gym. i realized i haven’t posted profiles in a while, so i am going to start doing that again. first, here is a slightly different version of the first class i ever taught. i think it flows better this way.
Basic Intervals, Extended
Warmup 3:58 – Over my Head, The Fray
Climb 3:52 – Heartbeats, The Knife
60 – 80% effort
standing, 15 sec regular speed, 15 sec faster at each effort level
Sprint 3:43 – Mr. Brightside, The Killers
60% effort
15 sec run, 15 sec rest
Jumps 3:44 – Feel Good Inc, Gorillaz
50% effort
Climb 5:22 – Lose Yourself, Eminem
start with 60% effort, increase by 10% every 60 seconds
end in a standing climb at 100% effort
Runs 3:56 – Give It To Me, Timbaland
50% effort
sit for 10 sec, stand for 10 sec, run for 10 sec
Sprint 4:05 – Go Your Own Way, The Cranberries
60% effort
30 sec run, 15 sec rest
Climb 4:06 – Fighter, Christina Aguilera
70% effort
sit for 10 sec, stand for 10 sec, hammer for 10 sec
Sprint 4:09 – Don’t Let Me Down, No Doubt
60% effort
15 sec run, 15 sec rest
Jumps on a Hill 3:57 – Push, Madonna
70% 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
Sprint 5:08 – Clocks, Coldplay
60% effort
45 sec run, 15 sec rest
Cooldown 4:47 – All is Full of Love, Bjork
week of March 28th
friday – rest
saturday – rest
sunday – rest
monday – 1.5 hour beach bootcamp class
tuesday – 45 min spin class
wednesday – 31 min run
thursday – strength training: upper body, abs
