Spinning Playlists (10.14 & 10.16)

10.14Monday, October 14th, 2013

Doin’ Dirt – Setting up music
Feel So Close – Setting up music
Domino – Warm-Up through all positions
Lonely Boy – In the saddle intervals, pick it up on the chorus
Jai Ho Tabata – 20 seconds on/10 seconds off
I’m Too Sexy – Slower jumps, nice and easy
My Songs Know What You Did in the Dark (Light Em Up) – Sprints on a hill, three turns up for the first chorus, sprint in 3rd, then recover to 2nd and take a couple turns off, repeat without going to the saddle until the finish
Good Feeling – Cadence ride through first and third positions
Can’t Hold Us – Rolling Hills
Roar – Originally I wanted this to be a hill, but since we just worked hills I opted to make it into a sprint – add it on, come out to 3rd on the chorus, take it back and saddle up after the sprint.  Repeat each chorus, except the last one comes really quick so take a moment to recover.
I Will Wait – Cool down
Marry You – Cool down and clean up


Wednesday, October 16th, 2013

Sk8er Boi – Setting up
My Favourite Game – Setting Up
Levels – Warm-Up through all positions
Hot ‘N Cold – Intervals in the saddle
Ni**as in Paris – Hard, steep hill
Castles In The Sky – Intervals in the Saddle
Take Back the Night – Cadence/Jumps
Goodnight, Goodnight – Intervals in the Saddle
No Way Back – Hill
Stronger – Sprints out of the saddle (add it on before the chorus, come out to 3rd and kick it in)
Two Of Us – Cool down
Remind Me – Cool down and clean up



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Just a 20-something homegrown Buffalo sports loving, distance running, gin drinking kind of girl.

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