http://www.djsteveboy.com/intervals.html Thu, 15 May 2008 05:00:00 -0800 Tue, 15 Jan 2008 05:00:00 -0800 http://blogs.law.harvard.edu/tech/rss djbeatsmith@yahoo.com Varied-BPM workout music mixes for runners, joggers, and power walkers at all levels. en-us Music copyright c the respective artists. All other material ©2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. DJ Steve Boyett steve@djsteveboy.com DJ Steve Boyett Varied-BPM workout music mixes for runners, joggers, and power walkers at all levels. Weekly, nonstop, varied-BPM workout mixes to improve stamina, pace, and conditioning for beginning, intermediate, and experienced runners, from First Day to 5K (similar to Couch to 5K), to 10K, to half marathon. Mixed and hosted by DJ Beatsmith. == Check out 2006 and 2007's Years Best Podcast winner PODRUNNER, fixed-BPM mixes for running, spinning, or any fast-paced workout. And keep on rollin'! No http://media.libsyn.com/media/intervals/intro_to_intervals.mp3 http://media.libsyn.com/media/intervals/intro_to_intervals.mp3 Music DJ Beatsmith A brief guide to getting the best out of Podrunner: Intervals The first Podrunner: Intervals mix debuts Feb. 1, 2008. But we wanted to give you a brief overview describing what you can expect from Podrunner: Intervals and how you can utilize it most effectively. Plus, subscribing now ensures you'll have the first P:I mix as soon as it's available. Thanks for downloading, and please tell your friends and workout buddies about Podrunner: Intervals! Entire contents ©2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. The first Podrunner: Intervals mix debuts Feb. 1, 2008. But we wanted to give you a brief overview describing what you can expect from Podrunner: Intervals and how you can utilize it most effectively. Plus, subscribing now ensures you'll have the first P:I mix as soon as it' available. Thanks for downloading, and please tell your friends and workout buddies about Podrunner: Intervals! Entire contents ©2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Tue, 15 Jan 2008 05:00:00 -0800 00:29:19 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_1.mp3 http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_1.mp3 Music Steve Boyett presents DJ Beatsmith 20 minutes from 128 to 142 BPM The new Podrunner: Intervals series starts with a bang! High-energy tracks to get you off the couch and out the door. This first 27-minute set will provide you with a great introduction to the world of interval training and start you on your path to a nonstop 5K run! BPM CHART: 5-minute warmup @ 128 bpm 60 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 90 seconds @ 128 bpm 65 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 3-minute cooldown @ 128 bpm PLAYLIST: 01. Antix - Forever Changing (Vibrasphere Remix) 02. Liquid Soul - I Get A Rush (Original Mix) 03. Fernando Gullon, Frangellico - Piedras (Original Mix) 04. Beat Bizarre - Error (Original Mix) 06. Invertika - Momentum (Original Mix) 07. Tristraum - Shiver (Therm's Trippy Remix) 08. Chris Sterio, Steve McGrath - Gulfcoast (Mike Brin Remix) 09. Da'Others - Tribal Man (Da'Others Edit) 10. Cafu - Vista Style (Original Mix) 11. Ron Carroll - Making Love (Richie Heller Mix) 12. Chadwick Strange - Conducive (Recursive Remix) 13. Behind Blue Eyes - Shadow Environment (Original Mix) 14. Casa Flava - De Moma De (Dust To Dust Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. The new Podrunner: Intervals series starts with a bang! High-energy tracks to get you off the couch and out the door. This first 27-minute set will provide you with a great introduction to the world of interval training and start you on your path to a nonstop 5K run! BPM CHART: 5-minute warmup @ 128 bpm 60 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 90 seconds @ 128 bpm 65 seconds @ 142 bpm 90 seconds @ 128 bpm 60 seconds @ 142 bpm 95 seconds @ 128 bpm 65 seconds @ 142 bpm 3-minute cooldown @ 128 bpm PLAYLIST: 01. Antix - Forever Changing (Vibrasphere Remix) 02. Liquid Soul - I Get A Rush (Original Mix) 03. Fernando Gullon, Frangellico - Piedras (Original Mix) 04. Beat Bizarre - Error (Original Mix) 06. Invertika - Momentum (Original Mix) 07. Tristraum - Shiver (Therm's Trippy Remix) 08. Chris Sterio, Steve McGrath - Gulfcoast (Mike Brin Remix) 09. Da'Others - Tribal Man (Da'Others Edit) 10. Cafu - Vista Style (Original Mix) 11. Ron Carroll - Making Love (Richie Heller Mix) 12. Chadwick Strange - Conducive (Recursive Remix) 13. Behind Blue Eyes - Shadow Environment (Original Mix) 14. Casa Flava - De Moma De (Dust To Dust Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 31 Jan 2008 05:00:00 -0800 00:29:19 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_2.mp3 http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_2.mp3 Music Steve Boyett presents DJ Beatsmith 26 minutes from 128 to 138 BPM The beats continue with Week 2, a 26-minute mix of tunes to keep your feet moving and your health improving! Try to sit still listening to this set - we dare ya! BPM CHART: 5-minute warmup @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 1 minute 50 seconds @ 128 bpm PLAYLIST: 01. Peter Presta - Rock The Funky Beats (Peter Presta Mix) 02. Toby Holguin & Ariel Baund - Twisted Dreams (Lemon8 Mix) 03. Seed - Blue Vibrations (Amani vs. Teapot Mix) 04. Rick Garcia & DJ Jes - Soul Remix (Original Mix) 05. Pheek - Laika Memories (Original Mix) 06. Broken Toy - Uh Oh (Original Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. The beats continue with Week 2, a 26-minute mix of tunes to keep your feet moving and your health improving! Try to sit still listening to this set - we dare ya! BPM CHART: 5-minute warmup @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 2 minutes @ 128 bpm 90 seconds @ 138 bpm 1 minute 50 seconds @ 128 bpm PLAYLIST: 01. Peter Presta - Rock The Funky Beats (Peter Presta Mix) 02. Toby Holguin & Ariel Baund - Twisted Dreams (Lemon8 Mix) 03. Seed - Blue Vibrations (Amani vs. Teapot Mix) 04. Rick Garcia & DJ Jes - Soul Remix (Original Mix) 05. Pheek - Laika Memories (Original Mix) 06. Broken Toy - Uh Oh (Original Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 07 Feb 2008 05:00:00 -0800 00:28:06 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_3.mp3 http://media.libsyn.com/media/intervals/First_Day_to_5K_Level_1_Week_3.mp3 Music Steve Boyett presents DJ Beatsmith 25 minutes from 130 to 140 BPM Now that you're moving, Week 3 speeds things up, but just a little! This 25-minute mix should get your heart pumping, just in time for Valentine's Day! BPM CHART: 5-minute warmup @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 3 minutes @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 4-minute 10-second cooldown @ 130 bpm PLAYLIST: 01. Industry - Release Me (Peter Rauhofer Reconstruction Mix) 02. Marcelo Castelli - Montevideo (Original Mix) 03. Indart, Chus & Ceballos - Buenos Beats (Iberican Vibes EP) 04. Absolute - Dance Music Programme (Pagano in Heaven Mix) 05. Rob Curtis & Anisotropic - Quicksilver (Anisotropic Remix) 06. Nat Monday - Waiting (John Creamer & Stephane K Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Now that you're moving, Week 3 speeds things up, but just a little! This 25-minute mix should get your heart pumping, just in time for Valentine's Day! BPM CHART: 5-minute warmup @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 3 minutes @ 130 bpm 90 seconds @ 140 bpm 90 seconds @ 130 bpm 3 minutes @ 140 bpm 4-minute 10-second cooldown @ 130 bpm PLAYLIST: 01. Industry - Release Me (Peter Rauhofer Reconstruction Mix) 02. Marcelo Castelli - Montevideo (Original Mix) 03. Indart, Chus & Ceballos - Buenos Beats (Iberican Vibes EP) 04. Absolute - Dance Music Programme (Pagano in Heaven Mix) 05. Rob Curtis & Anisotropic - Quicksilver (Anisotropic Remix) 06. Nat Monday - Waiting (John Creamer & Stephane K Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 14 Feb 2008 05:00:00 -0800 00:27:03 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_4.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_4.mp3 Music Steve Boyett presents DJ Beatsmith 29 minutes from 129 to 140 BPM Week 4 continues the great beats and the flying feet! This week's set extends your jogging segments slightly but shouldn't wear you out. Keep up the good work! BPM CHART: 5-minute warmup @ 129 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 bpm 2 minutes 30 seconds @ 130 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 bpm Two minute cooldown @ 130 bpm PLAYLIST: 01. Stan Kolev - Obsession 02. Aldrin & Akien - Maybe Tomorrow 03. Peter McCowan - Energiss 04. Yotopia - New Born 05. Greenspace - Strength in Love 06. Starkillers - Diskoteka (Kobbe & Austin Leeds Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Week 4 continues the great beats and the flying feet! This week's set extends your jogging segments slightly but shouldn't wear you out. Keep up the good work! BPM CHART: 5-minute warmup @ 129 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 bpm 2 minutes 30 seconds @ 130 bpm 3 minutes @ 140 bpm 90 seconds @ 130 bpm 5 minutes @ 140 bpm Two minute cooldown @ 130 bpm PLAYLIST: 01. Stan Kolev - Obsession 02. Aldrin & Akien - Maybe Tomorrow 03. Peter McCowan - Energiss 04. Yotopia - New Born 05. Greenspace - Strength in Love 06. Starkillers - Diskoteka (Kobbe & Austin Leeds Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 21 Feb 2008 05:00:00 -0800 00:31:20 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_1.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_1.mp3 Music Steve Boyett presents DJ Beatsmith 29 minutes from 130 to 140 BPM With Week 5 you're at the midway point in the series! Keep moving and you'll be there before you know it! BPM CHART: 5 min. warmup @ 130 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 2 min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01. Audio Soul Project - Back to Joy (Original Mix) 02. Deviate - Funkalizer (Original Mix) 03. Leo Cruz - Humidex (Original Mix) 04. Sourcecode - Electric Shower (Original Mix) 05. Antix - Bad Behind (Original Mix) 06. Vinyl Life - Still Vibration (Main Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. With Week 5 you're at the midway point in the series! Keep moving and you'll be there before you know it! BPM CHART: 5 min. warmup @ 130 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 3 min. @ 131 bpm 5 min. @ 140 bpm 2-min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01. Audio Soul Project - Back to Joy (Original Mix) 02. Deviate - Funkalizer (Original Mix) 03. Leo Cruz - Humidex (Original Mix) 04. Sourcecode - Electric Shower (Original Mix) 05. Antix - Bad Behind (Original Mix) 06. Vinyl Life - Still Vibration (Main Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 28 Feb 2008 05:00:00 -0800 00:30:24 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_2.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_2.mp3 Music Steve Boyett presents DJ Beatsmith 30 minutes from 130 to 140 BPM Week 5, mix 2 gives you a little more challenge than mix 1, stretching your fast interval to 8 minutes. Rest easy in the middle for 5 minutes, then push for another 8. After that, take a well-deserved break! BPM CHART: 5 minute warmup @ 130 bpm 8 minutes @ 140 bpm 5 minutes @ 131 bpm 8 minutes @ 140 bpm 1-minute 45-second cooldown @ 130 bpm PLAYLIST: 01. Antix - Little Honey (Fitalik Remix) 02. Made By Monkeys - I Try (Peter Rauhofer Future Mix) 03. Nicola Torriero - So Good (Montreal Mix) 04. Marcelo Castelli - Deeper Inside (A Deeper Mix) 05. Alex Arzeno & Ali Kay - War Of The Worlds (Scream Mix) 06. Alex Arzeno & Ali Kay - War Of The Worlds (Vocal Breaks Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Week 5, mix 2 gives you a little more challenge than mix 1, stretching your fast interval to 8 minutes. Rest easy in the middle for 5 minutes, then push for another 8. After that, take a well-deserved break! BPM CHART: 5 minute warmup @ 130 bpm 8 minutes @ 140 bpm 5 minutes @ 131 bpm 8 minutes @ 140 bpm 1-minute 45-second cooldown @ 130 bpm PLAYLIST: 01. Antix - Little Honey (Fitalik Remix) 02. Made By Monkeys - I Try (Peter Rauhofer Future Mix) 03. Nicola Torriero - So Good (Montreal Mix) 04. Marcelo Castelli - Deeper Inside (A Deeper Mix) 05. Alex Arzeno & Ali Kay - War Of The Worlds (Scream Mix) 06. Alex Arzeno & Ali Kay - War Of The Worlds (Vocal Breaks Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Sun, 2 Mar 2008 05:00:00 -0800 00:29:54 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_3.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_5_mix_3.mp3 Music Steve Boyett presents DJ Beatsmith 28 minutes from 130 to 140 BPM The core of this one is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks. BPM CHART: 5 min. warmup @ 130 bpm 20 min. @ 140 bpm 3 min. cooldown @ 130 bpm PLAYLIST: 01. Riko - Tokyo (Storyteller Mix) 02. Piece Process - The Preacher 03. Marco G & DJ Preach - Funk Around the World 04. Junk Science - Troll (Eelke Kleijn Remix) 05. Friburn & Urik - Midnight Run == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. The core of this one is a 20-minute, nonstop jog -- your longest run yet, to show you just how far you've come in the last five weeks. BPM CHART: 5 min. warmup @ 130 bpm 20 min. @ 140 bpm 3 min. cooldown @ 130 bpm PLAYLIST: 01. Riko - Tokyo (Storyteller Mix) 02. Piece Process - The Preacher 03. Marco G & DJ Preach - Funk Around the World 04. Junk Science - Troll (Eelke Kleijn Remix) 05. Friburn & Urik - Midnight Run == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Tue, 4 Mar 2008 05:00:00 -0800 00:29:54 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_1.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_1.mp3 Music Steve Boyett presents DJ Beatsmith 32 minutes from 131 to 141 bpm We give you a chance to recover after last week's 20-minute run, but keep the energy level high to keep you moving! BPM CHART: 5-min. warmup @ 131 bpm 5 min. @ 141 bpm 3 min. @ 132 bpm 8 min. @ 141 bpm 3 min. @ 132 bpm 5 min. @ 141 bpm 4-min. cooldown @ 131 bpm PLAYLIST: 01. Slim Yelow - Bad Trip 02. Dr. Bass - Day of Marmot 03. Ecliptic - Dense Matter 04. Cosmic Belt - Do It 05. Igor Dorohov - Music Is (Del Horno Remix) 06. Native - Transport (4mal Remix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. We give you a chance to recover after last week's 20-minute run, but keep the energy level high to keep you moving! BPM CHART: 5-min. warmup @ 131 bpm 5 min. @ 141 bpm 3 min. @ 132 bpm 8 min. @ 141 bpm 3 min. @ 132 bpm 5 min. @ 141 bpm 4-min. cooldown @ 131 bpm PLAYLIST: 01. Slim Yelow - Bad Trip 02. Dr. Bass - Day of Marmot 03. Ecliptic - Dense Matter 04. Cosmic Belt - Do It 05. Igor Dorohov - Music Is (Del Horno Remix) 06. Native - Transport (4mal Remix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 6 Mar 2008 05:00:00 -0800 00:35:13 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_2.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_2.mp3 Music Steve Boyett presents DJ Beatsmith 32 minutes from 130 to 140 BPM Three weeks from now you'll be running a comfortable 5K. Keep moving -- you'll be there before you know it! BPM CHART: 5-min. warmup @ 130 bpm 10 min. @ 140 bpm 3 min. @ 131 bpm 10 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. C-Jay - 808080 (Jaydee Dub) 02. Alchemy - Dark Outside 03. Christian Smith & John Selway - Point to Point 04. Slim Yelow - Rip This Motha Up (Dub Mix) 05. Deep 'N Soul - Drum Voice 06. Prometheus - 9th (The Man Who Swam Through a Speaker) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Three weeks from now you'll be running a comfortable 5K. Keep moving -- you'll be there before you know it! BPM CHART: 5-min. warmup @ 130 bpm 10 min. @ 140 bpm 3 min. @ 131 bpm 10 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. C-Jay - 808080 (Jaydee Dub) 02. Alchemy - Dark Outside 03. Christian Smith & John Selway - Point to Point 04. Slim Yelow - Rip This Motha Up (Dub Mix) 05. Deep 'N Soul - Drum Voice 06. Prometheus - 9th (The Man Who Swam Through a Speaker) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Sun, 9 Mar 2008 05:00:00 -0800 00:34:41 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_3.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_6_mix_3.mp3 Music Steve Boyett presents DJ Beatsmith 34 minutes from 130 to 140 bpm Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 3-min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01.Antony Reale - Funky Base & White Lines 02. Be As Deep - My Rate 03. DJ Paulo - Clean It Up (Alexander & Mark Vdh Mix) 04. Yves Eaux, Leron - Catwalk Drama (Clubbervision Mix) 05. Nyquist & Maelstrom - Chapster 06. DJ Wope - The Step == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Check your progress with a 25-minute, nonstop, fast interval that keeps your feet moving. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 3-min. 30 sec. cooldown @ 130 bpm PLAYLIST: 01.Antony Reale - Funky Base & White Lines 02. Be As Deep - My Rate 03. DJ Paulo - Clean It Up (Alexander & Mark Vdh Mix) 04. Yves Eaux, Leron - Catwalk Drama (Clubbervision Mix) 05. Nyquist & Maelstrom - Chapster 06. DJ Wope - The Step == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Tue, 11 Mar 2008 05:00:00 -0800 00:35:49 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_7.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_7.mp3 Music Steve Boyett presents DJ Beatsmith 34 minutes from 130 to 140 bpm Another nonstop, 25-minute nonstop run to help you reach your 5K goal two weeks from now. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. Ashbury, Haight - MM2 02. Gustavo Peluzo - Ziriguidum 03. M-Field - Progressive Evolution 04. Dickster - Hypnofried 05. Spacecat - City of Dust 06. Colo Loco - Habla Con El (Original Extended Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Another nonstop, 25-minute nonstop run to help you reach your 5K goal two weeks from now. BPM CHART: 5-min. warmup @ 130 bpm 25 min. @ 140 bpm 4-min. cooldown @ 130 bpm PLAYLIST: 01. Ashbury, Haight - MM2 02. Gustavo Peluzo - Ziriguidum 03. M-Field - Progressive Evolution 04. Dickster - Hypnofried 05. Spacecat - City of Dust 06. Colo Loco - Habla Con El (Original Extended Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 13 Mar 2008 05:00:00 -0800 00:36:00 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_8.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_8.mp3 Music Steve Boyett presents DJ Beatsmith 38 minutes from 130 to 140 BPM With only one week to go, this workout will show you just how far you've really come! BPM CHART: 5-min. warmup @ 130 bpm 28 min. @ 140 bpm 4-min. 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Tignino & Leo - Sinthetize Me (Dub Mix) 02. Behind Blue Eyes - Remember This (First Edition Mix) 03. Chris Harris & Dominic Martin - Dig It (Dom's Mix) 04. Andres Power - The Pito 05. Espen & Stian - The Cuban (Parallel Sound Gringo Edit) 06. Neato - Notorious Hang Out == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. With only one week to go, this workout will show you just how far you've really come! BPM CHART: 5-min. warmup @ 130 bpm 28 min. @ 140 bpm 4-min. 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Tignino & Leo - Sinthetize Me (Dub Mix) 02. Behind Blue Eyes - Remember This (First Edition Mix) 03. Chris Harris & Dominic Martin - Dig It (Dom's Mix) 04. Andres Power - The Pito 05. Espen & Stian - The Cuban (Parallel Sound Gringo Edit) 06. Neato - Notorious Hang Out == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 20 Mar 2008 05:00:00 -0800 00:39:25 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_9.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_9.mp3 Music Steve Boyett presents DJ Beatsmith 40 minutes from 130 to 140 BPM Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations! BPM CHART: 5-min. warmup @ 130 bpm 30 min. @ 140 bpm 4-min, 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Le Mode - Hit Record 02. Angel Alanis - Drop the Bass 03. Silencer - Rollin N Controllin (Tex Mex) 04. Oksygen - Drift 05. Basic - Sushi Wasabi 06. Eskimo - Traveling == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Here's the final week of the first Podrunner: Intervals series. Next week will show you just how far you've come. Congratulations! BPM CHART: 5-min. warmup @ 130 bpm 30 min. @ 140 bpm 4-min, 30-sec. cooldown @ 130 bpm PLAYLIST: 01. Le Mode - Hit Record 02. Angel Alanis - Drop the Bass 03. Silencer - Rollin N Controllin (Tex Mex) 04. Oksygen - Drift 05. Basic - Sushi Wasabi 06. Eskimo - Traveling == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 27 Mar 2008 05:00:00 -0800 00:41:44 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_10.mp3 http://media.libsyn.com/media/intervals/first_day_to_5k_level_1_week_10.mp3 Music Steve Boyett presents DJ Beatsmith 45 minutes from 135 to 145 BPM Here's your diploma for graduating from the nine weeks of First Day to 5K: A 35-minute run that will take you farther than you've gone and show you how far you've come. BPM CHART: 5-min. warmup @ 135 bpm 35 min. @ 145 bpm 4 min. 30 sec. cooldown @ 135 bpm PLAYLIST: 01. HDF & Bons - Bender (Pound Boys Remix) 02. Space Cat & Pixel - Speedy Tours 03. DJ Phunk & DJ Pagano - The Rule (Algarve Remix) 04. Jay Lumen - One Week In Paradise (Mashtronic Remix) 05. Digicult - Zen Mind 06. Stereo Man - Monday Morning (Pagano Instrumental Mix) 07. Gaston & Philips - Big City Boppers (Phunk Police Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Here's your diploma for graduating from the nine weeks of First Day to 5K: A 35-minute run that will take you farther than you've gone and show you how far you've come. BPM CHART: 5-min. warmup @ 135 bpm 35 min. @ 145 bpm 4 min. 30 sec. cooldown @ 135 bpm PLAYLIST: 01. HDF & Bons - Bender (Pound Boys Remix) 02. Space Cat & Pixel - Speedy Tours 03. DJ Phunk & DJ Pagano - The Rule (Algarve Remix) 04. Jay Lumen - One Week In Paradise (Mashtronic Remix) 05. Digicult - Zen Mind 06. Stereo Man - Monday Morning (Pagano Instrumental Mix) 07. Gaston & Philips - Big City Boppers (Phunk Police Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner LLC. For private use only. All rights reserved. Any unauthorized reproduction, editing, exhibition, renting, exchanging, public performance, or broadcast of this audio is strictly prohibited. Thu, 3 Apr 2008 05:00:00 -0800 00:46:39 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_1.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_1.mp3 Music Steve Boyett presents DJ Beatsmith 42 minutes from 132 to 145 BPM Welcome to the start of Gateway to 8K, designed for Podrunner: Intervals by renowned trainer Jenny Hadfield (www.jennyhadfield.com)! Over the next 10 weeks this series should help you increase your runs from 5K (or 30 minutes) to 8K (or 50 minutes). BPM CHART: 5-min. warmup @ 132-137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 5-min. cooldown @ 137-132bpm PLAYLIST: 01. Cari Lekebusch - Space Suite 02. Mandala - Turbocharged (Jan van Lier Remix) 03. Marco G & DJ Preach - Funk Around The World (Bryan Cox Remix) 04. The Red Hed & Vinyl Groover - Wrong Turn (Vinyl Groover and The Red Hed Remix) 05. Andres Power - Crazy In Bogota 06. Vinyl Life - Rhythm Rock You (Dopamine Breaks Mix) 07. Los Elementos - This Is The Bass (Randall Jones Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Welcome to the start of Gateway to 8K, designed of Podrunner: Intervals by renowned trainer Jenny Hadfield (www.jennyhadfield.com)! Over the next 10 weeks this series should help you increase your runs from 5K (or 30 minutes) to 8K (or 50 minutes). BPM CHART: 5-min. warmup @ 132-137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 7 min. @ 145bpm 1 min. @ 137bpm 5-min. cooldown @ 137-132bpm PLAYLIST: 01. Cari Lekebusch - Space Suite 02. Mandala - Turbocharged (Jan van Lier Remix) 03. Marco G & DJ Preach - Funk Around The World (Bryan Cox Remix) 04. The Red Hed & Vinyl Groover - Wrong Turn (Vinyl Groover and The Red Hed Remix) 05. Andres Power - Crazy In Bogota 06. Vinyl Life - Rhythm Rock You (Dopamine Breaks Mix) 07. Los Elementos - This Is The Bass (Randall Jones Mix) == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 10 Apr 2008 05:00:00 -0800 00:45:43 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_2.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_2.mp3 Music Steve Boyett presents DJ Beatsmith 46 minutes from 132 to 145 BPM A hot mix of house music to push your intervals to the next level. Forty-six minutes and not a glowstick in sight, we promise! Series designed by Coach Jenny Hadfield (www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 132-137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 5 min. cooldown @ 137-132 bpm PLAYLIST: 01. Armand Van Helden - The Funk Phenomena [Henry Street Music] 02. Andy Alder - Caterpillar Man [Deviate Records] 03. Canny Rock & Steve Cole - Cube Ah (Hypnotic Remix) [Broken Records/DontFixIt Music] 04. Adam Joy - Move [Blueline Records] 05. Ze Prizz DJs - Get Down [Moscow Dancefloor Records] 06. Flowjob - Woody Twister [Iboga Records] 07. Cicada - Peg (Electro Dub) [Critical Mass] == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. A hot mix of house music to push your intervals to the next level. Forty-six minutes and not a glowstick in sight, we promise! Series designed by Coach Jenny Hadfield (www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 132-137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 8 min. @ 145 bpm 1 min. @ 137 bpm 5 min. cooldown @ 137-132 bpm PLAYLIST: 01. Armand Van Helden - The Funk Phenomena [Henry Street Music] 02. Andy Alder - Caterpillar Man [Deviate Records] 03. Canny Rock & Steve Cole - Cube Ah (Hypnotic Remix) [Broken Records/DontFixIt Music] 04. Adam Joy - Move [Blueline Records] 05. Ze Prizz DJs - Get Down [Moscow Dancefloor Records] 06. Flowjob - Woody Twister [Iboga Records] 07. Cicada - Peg (Electro Dub) [Critical Mass] == Links to the original tracks on Beatport at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 17 Apr 2008 05:00:00 -0800 00:49:19 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_3.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_3.mp3 Music Steve Boyett presents DJ Beatsmith 50 minutes from 133 to 146 BPM Week 3 increases the pace slightly and lengthens your workout to 40 minutes. BPM CHART: 5 min @ 133-138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAYLIST: 01. Punisher & John Overfiend - Thermal Underwear (John Selway Remix) 02. Johan Vermeulen - The Long Wait 03. Adam Digital - To Detroit 04. Orlando Voorn - Travelling Through the Speed of Light 05. Jon Pegnato - Enjoy the Bass 06. Groove Man - Make Me Feel So Good (Mike Balance Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Week 3 increases the pace slightly and lengthens your workout to 40 minutes. BPM CHART: 5 min @ 133-138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 9 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAYLIST: 01. Punisher & John Overfiend - Thermal Underwear (John Selway Remix) 02. Johan Vermeulen - The Long Wait 03. Adam Digital - To Detroit 04. Orlando Voorn - Travelling Through the Speed of Light 05. Jon Pegnato - Enjoy the Bass 06. Groove Man - Make Me Feel So Good (Mike Balance Mix) == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 24 Apr 2008 05:00:00 -0800 00:53:34 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_4.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_4.mp3 Music Steve Boyett presents DJ Beatsmith 54 minutes from 133 to 146 BPM Week 4 provides a nice, gentle ramp feeling to nudge you along. BPM CHART: 5 min @ 133-138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAYLIST: 01. Replika - Don't Turn Back 02. Soultek - Analog Heart 03. Infiniti - Game One (Mush Remix) 04. DJ Soma Cruz - Glam 05. Roman Pushkin - Take Control of Me 06. Aoo & ooA - The Clown (Access Denied Mix) 07. Better Than Raw - Salo == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Week 4 provides a nice gentle ramp feeling to nudge you along. BPM CHART: 5 min @ 133-138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 10 min @ 146 bpm 1 min @ 138 bpm 5 min @ 138-133 bpm PLAYLIST: 01. Replika - Don't Turn Back 02. Soultek - Analog Heart 03. Infiniti - Game One (Mush Remix) 04. DJ Soma Cruz - Glam 05. Roman Pushkin - Take Control of Me 06. Aoo & ooA - The Clown (Access Denied Mix) 07. Better Than Raw - Salo == Links to original tracks at podrunner.com/intervals == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Fri, 02 May 2008 05:00:00 -0800 00:57:51 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_5.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_5.mp3 Music Steve Boyett presents DJ Beatsmith 58 minutes from 134 to 147 BPM We're halfway to the end of the series! Series designed by fitness coach Jenny Hadfield (http://www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 134-139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 5 min. cooldown @ 139-134 bpm PLAYLIST: 01. Jhon Rios - Feel The Essential 02. Eelke Kleijn - Potentialities (Eelke Kleijn Remix) 03. Alex Bailey - Arualko 04. Alex Bailey - Instant With Her 05. Andres S - Electric Eye 06. Jacob Todd - Used To Be (LeRon & Yves Eau Mix) 07. Pablo Barbosa - Exhale == Links to original tracks at podrunner.com/.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. We're halfway to the end of the series! Series designed by fitness coach Jenny Hadfield (http://www.jennyhadfield.com). BPM CHART: 5 min. warmup @ 134-139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 11 min. @ 147 bpm 1 min. @ 139 bpm 5 min. cooldown @ 139-134 bpm PLAYLIST: 01. Jhon Rios - Feel The Essential 02. Eelke Kleijn - Potentialities (Eelke Kleijn Remix) 03. Alex Bailey - Arualko 04. Alex Bailey - Instant With Her 05. Andres S - Electric Eye 06. Jacob Todd - Used To Be (LeRon & Yves Eau Mix) 07. Pablo Barbosa - Exhale == Links to original tracks at podrunner.com/.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 8 May 2008 05:00:00 -0800 01:01:27 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_6.mp3 http://media.libsyn.com/media/intervals/gateway_to_8k_level_1_week_6.mp3 Music Steve Boyett presents DJ Beatsmith 62 minutes from 134 to 147 bpm With this mix we're over the hump -- four more weeks to go! Series designed by fitness coach Jenny Hadfield (www.jennyhadfield.com) BPM CHART: 5 min. warmup @ 134-139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 5 min. cooldown @ 139-134 bpm PLAYLIST: 01. Deep Forest - Sweet Lullaby (Justin C. & Justin Xara Remix) 02. The Ones - Blast (Out of Space Dub) 03. DJ Rage - Shake It Shake It 04. DJ Daniel Cast - Paradise 05. Fram Egea - Second Byte (Rene Sandoval Remix) 06. Deux Minds - Coconut Groove 07. FreeSpace - Push the Tempo (Bass Rockers Remix) == Links to original tracks at podrunner.com/.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. With this mix we're over the hump -- four more weeks to go! Series designed by fitness coach Jenny Hadfield (www.jennyhadfield.com) BPM CHART: 5 min. warmup @ 134-139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 12 min. @ 147 bpm 1 min. @ 139 bpm 5 min. cooldown @ 139-134 bpm PLAYLIST: 01. Deep Forest - Sweet Lullaby (Justin C. & Justin Xara Remix) 02. The Ones - Blast (Out of Space Dub) 03. DJ Rage - Shake It Shake It 04. DJ Daniel Cast - Paradise 05. Fram Egea - Second Byte (Rene Sandoval Remix) 06. Deux Minds - Coconut Groove 07. FreeSpace - Push the Tempo (Bass Rockers Remix) == Links to original tracks at podrunner.com/.html == Music copyright c the respective artists. All other material c2008 by Podrunner, LLC. For personal use only. Any unauthorized reproduction, editing, exhibition, sale, rental, exchange, public performance, or broadcast of this audio is strictly prohibited. Thu, 15 May 2008 05:00:00 -0800 01:05:48 No pod runner, dj steveboy, dj steve boy, Exercise Music, Workout Music, Running Music, Jogging Music, Aerobics, Tempo Runs, c25k, couch to 5k