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De laaste post in 2006…. let’s rock op naar 2007

-C

PARTY BEN LIVE AT BOOTIE
81MB 192kbps mp3

Tracklisting:

1. Intro
2. Party Ben – We Will Jump You (*exclusive/unreleased)
3. Party Ben – Pump Up the Doorbell
4. A+D – Beethoven’s 5th Gold Digger
5. Party Ben – Genius of London (*exclusive/unreleased)
6. Party Ben – Independent Room
7. Party Ben – Chic Franzie Boys
8. Party Ben – Hella Dare You to Smoke
9. Party Ben – Finally: Insomnia Airlines! (*exclusive/unreleased/prototype)
10. Bodyrox “Yeah Yeah” vs. Kelis “Milkshake” (live)
11. Party Ben – Deceptashack (based on Churchill’s “Tigre Boy Love”) (*exclusive/unreleased)
12. Jay-R – MIA in Funky Town
13. Legion of Doom – Crazy as She Goes
14. Party Ben – Hung Up on Soul
15. Party Ben – SuperSong 2 (*exclusive/unreleased)
16. Party Ben – Boulevard of Broken Songs (Version 2)

Zojuist van Itunes geplukt de Nike – Improve your endurance mix.
45 minuten werken aan je lichaam.. met een personal coach.
Lekkere beats en niet teveel gelul maar wel net genoeg om je scherp te houden.

Ik red na poging 1 nog niet de hele 45 minuten.. na de warming up en 1 setje van 3 minuten losgaan ben ik toch best aan m’n hartslag max.
Maar ik blijf proberen, voor maart 2007 wil ik toch de hele track uitlopen.

dit is wat het allemaal precies inhoudt :

Improve Your Endurance 1

4×3 min. intervals

1. Time’s Up : Jadakiss & Nate Dogg
2. Buttons : The Pussycat Dolls
3. Pump It : Black Eyed Peas

4. Guess What? : Keyshia Cole & Jadakiss
5. Touch It : Busta Rhymes
6. Snitch : Obie Trice featuring Akon

7. No Hay Igual (Club Mix) : Nelly Furtado
8. Can You Believe it (Featurning Akon) : Akon & Styles P

9. Don’t Cha (Ralph’s Hot Freak Radio Mix) : The Pussycat Dolls
10. Wanna Love You Girl : Robin Thicke & Pharell Williams

Workout Benefits
The key to boosting endurance is running faster for sustained periods of time.
Bookended
by warm-up and cool-down segments, Coach Alberto Salazar’s 40-minute workout alternates
3-minute intervals with easy recoveries.
It’s a program designed to condition your muscles—
giving them more power so your body does less work with each stride. Over the course
of weeks and months, you’ll train your body to run longer distances with more ease and
efficiency, which incidentally makes running markedly more enjoyable.

Using this Workout

Interval training isn’t as scary as it sounds. Think of it as regular running with a few
accelerations thrown in for variety’s sake. This workout is appropriate for athletes of varying
levels: You needn’t go all-out on the interval sections, just hook into a speed that feels right
for you today and notice how that speed changes workout to workout. Choose a course with
fairly even terrain, whether flat roads or a nearby track.

A word about incorporating speed work into your existing training regimen: Don’t do more
than two interval workouts per week and avoid speed training the day before a race. If you’re
following a schedule that includes two or more down days per week, get out and bike, swim
or enjoy other cross-training activities. Adopt a consistent speed-training program and you can
expect to improve your time for a race six weeks from now.

Alberto will coach you through speed changes, instructing you to run at different intensity
levels. Find the right zone by gradually ramping up your speed to see what feels right.

Yolq4 Da Best In Estonia – video powered by Metacafe

Na de vorige mix die niet van mij was heb ik nu mijn eigen Sport Imix gemaakt voor Itunes.

Ideaal voor een kort hardloop festijn als het regent bijvoorbeeld.
Mocht je geen itunes hebben kan je altijd hier nog de tracks vandaan halen.