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I’m a big believer that music helps you perform during endurance workouts. In fact this article confirms it!
According to Kargeorghis, there are four factors that contribute to a song’s motivational qualities: rhythm response, musicality, cultural impact and association. The first two are known as “internal” factors as they relate to the music’s structure while the second two are “external” factors that reflect how we interpret the music. Rhythm response is tied to the beats per minute (bpm) of the song and how well it matches either the cadence or the heartbeat of the runner. A song’s structure such as its melody and harmony contribute to its musicality. The external factors consider our musical background and the preferences we have for a certain genre of music and what we have learned to associate with certain songs and artists
So, what do I listen to? Well you can check out my Last.fm profile but my all time favourite “power song” is this:
Live Version
I also like this too:
And this:
And finally this:
I try to listen to them during every workout. What do you listen to?
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7
The Outlaw Training Log: w/c 01 February 2010
0 Comments | Posted by in The Outlaw, Training
I’ve just completed week 4 of my training for The Outlaw ironman distance triathlon. Again, it pretty much went to plan, apart from the fact I took Friday and Saturday off and had to have a binge exercise day on Sunday.
The trend of fitness (blue) keeps rising. Interestingly, I’m now almost as fit as I was when I completed the Amsterdam marathon in October 2009, but with a lower level of fatigue (red line). Note that this doesn’t take into account swimming or any cardio benefits of the strength sessions.
This chart shows my average pace versus my average heart rate, mostly in zone 2 and that my pace is steadily increasing without too much impact on my heart-rate.
- Image via Wikipedia
This chart shows my average heart rate versus distance and time. You can see that the cycling distance is slowly creeping up and I’ve completed a couple of brick sessions.
Gym – Biking – 2:47 PM – Sunday, February 07, 2010Sunday, February 07, 2010
notes 
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analyse
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Ave power = 133 watts
Distance = 47.42 km
Around 95 – 100 RPM
Gym – Running – 2:10 PM – Sunday, February 07, 2010Sunday, February 07, 2010
notes laps charts analyse
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Ave speed = 11.2 km/h
Average gradient = 1%
Distance = 5.59 km
Gym – Other – 1:00 PM – Sunday, February 07, 2010Sunday, February 07, 2010
notes laps charts analyse
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Time this session between the end of the Aqua Fit class and the start of the kids splashtime
Gym – Other – 12:20 PM – Sunday, February 07, 2010Sunday, February 07, 2010
notes laps charts analyse
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Legs / Triceps
Running – 6:28 PM – Thursday, February 04, 2010Thursday, February 04, 2010
notes laps charts analyse
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Ave speed = 10.7 km/h
Ave gradient = 1%
Distance = 10.64 km
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Share:
Gym – Biking – 6:49 PM – Monday, February 01, 2010Monday, February 01, 2010 notes laps charts analyse
Brick session: Bike / Run Share:
Gym – Running – 6:31 PM – Monday, February 01, 2010Monday, February 01, 2010 notes laps charts analyse
Brick session: Bike / Run Share:
Gym – Other – 6:00 PM – Monday, February 01, 2010Monday, February 01, 2010 notes laps charts analyse
Back Share:
Gym – Other – 12:35 PM – Sunday, January 31, 2010Sunday, January 31, 2010 notes laps charts analyse
I managed to time this swim with the Aqua Flab pool work out. This meant that for the first 30 minutes I just focused on drills and technique. Once all of the portly women buggered off I then got quite a few lengths in. Again, my lap counter wasn’t used. |
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player
map
speed
heart
height
3DSo, in summary a good weeks training:
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