cycle 90

long ride… 59:36 work time.

warm up

1. Neighborhood #3 (Power Out) Arcade Fire 5:13
2. I Go Hard, I Go Home The Presets 5:04  (tabata set)

workout

1. XO Fall Out Boy 3:41
2. Falling Down Atreyu 3:00
3. In Pieces Linkin Park 3:38
4. & Down (Original Mix) Boys Noize 4:18  (hill)
5. Axle Grinder Pendulum 4:10  (30 on/30 off)
6. Five Becomes Four Yellowcard 3:30
7. Feel Good Drag Anberlin 3:08
8. The Heinrich Maneuver Interpol 3:29
9. Together The Presets 5:48  (all out efforts)
10. Be Somebody Kings of Leon 3:47
11. A Southern Thing Better Than Ezra 4:02  (hill)
12. Worked Up So Sexual The Faint 2:40
13. Let It Die Foo Fighters 4:05  (all out efforts)

cool down

1. Take Me to the Riot Stars 3:48
2. Something About You Level 42 4:25

cycle 87

FAST!!

1. Lay There & Hate Me Ben Harper and Relentless7: warm up
2. Rearviewmirror Pearl Jam: seated sprints
3. Death of Seasons AFI: seated/standing push, ease back
4. Night Drive The All-American Rejects: seated/standing climb
5. Summer Wind Was Always Our Song The Ataris: false flat/seated increase/standing
6. Try Honesty Billy Talent: higher gear/jumps
7. Pain Jimmy Eat World: seated sprints
8. The Jetset Life Is Gonna Kill My Chemical Romance: double time/single time
9. Hunting for Witches Bloc Party: pace drills
10. Archers Brand New: standing sprints
11. A Choppy, Yet Sincere Apology Riverboat Gamblers: high gear up/down
12. Last Train Home Lostprophets: seated or standing pushes
13. It Ends Tonight The All-American Rejects: cool down
14. The Heinrich Maneuver Interpol: cool down

cycle 23

a solid mixed ride with some hill climbs and some flat roads.

1. All Because Of You U2
2. Heartbreaker Pat Benatar
3. Starfish And Coffee Prince
4. Doo Wop (That Thing) Lauryn Hill
5. Raspberry Swirl Tori Amos
6. Be My Escape Relient K
7. Bling (Confession of a King) The Killers
8. Beverly Hills Weezer
9. Diary of Jane Breaking Benjamin
10. The Bucket Kings of Leon
11. Stars (sophie muller watermark) Switchfoot
12. Bodyrock Moby
13. Vasoline Stone Temple Pilots
14. Daylight Better Than Ezra
15. High Speed Coldplay

Cycle 84

circuit training (if i could make this html blink, i totally would)!

1 round tabata standing sprints, then 3 rounds of:

1. moderate hill climb
2. high cadence hill climb
3. flat road sprints

warmup:

1. Neighborhood #3 (Power Out)    Arcade Fire    Funeral

tabata:

1. I Go Hard, I Go Home    The Presets    Beams

circuit 1:

1. & Down (Original Mix)    Boys Noize    Oi Oi Oi
2. Falling Down    Atreyu    Lead Sails Paper Anchor
3. Axle Grinder    Pendulum    Pendulum – Blood Sugar – Single

circuit 2:

1. The Heinrich Maneuver    Interpol    Our Love to Admire
2. Feel Good Drag    Anberlin    New Surrender
3. Five Becomes Four    Yellowcard    Paper Walls

circuit 3:

1. See You In My Nightmares (feat. Lil Wayne)    Kanye West    808s & Heartbreak (Bonus Video Version)
2. Damn Girl    Justin Timberlake    FutureSex/LoveSounds
3. Let It Die    Foo Fighters    Echoes, Silence, Patience & Grace

cool down:

1. Take Me to the Riot    Stars    In Our Bedroom After the War
2. Something About You    Level 42    World Machine

cycle 72

A mix of intervals and hill climbs.

Warm-up

1. Human – The Killers
2. One and Only – Timbaland

Workout

1. Hearts On Fire – Cut Copy
2. Besoin de la Lune – Manu Chao
3. Something Is Not Right With Me – Cold War Kids
4. Rock Star – N.E.R.D.
5. Go-Go Gadget Gospel – Gnarls Barkley
6. Are You the One? – The Presets
7. I Don’t Care – Fall Out Boy
8. Thrash Unreal – Against Me!
9. Wrestlers (Sticky Dirty Pop Mix) – Hot Chip
10. So Haunted – Cut Copy
11. Erase/Replace – Foo Fighters

Cool down

1. So Close Now – Eli Young Band
2. Dreamin’ – G. Love & Special Sauce