October Spin Profiles (36-40)

Last batch of profiles to catch up on!

Spin Profile #36: Who Says It's The End? (49 min)
1. Let's Talk About Sex by Salt-N-Pepa (3:30)/WU
2. Teenage Wasteland by Puhdys (3:21)/WU Climb: FR ==>2, Cadence
3. When You Were Young by The Killers (3:40)/Standing HP3 Verse Cadence @ 2.5; Chorus Pickup @ 1
4. Pot Kettle Black by Tilly and The Wall (2:50); Standing HP 3 Cadence @ 2. When get to the "Pot Kettle Black" part, seated FR sprint for ~1min
5. 'Til The Dawn by Drew Sidora (3:09)/Jump mix with pickups on chorus
6. 1901 by Phoenix (3:13)/Fast Jumps @1; Run on chorus
7. Hella Good by No Doubt (4:03)/sprints w resistance
8. I Will Not Bow by Breaking Benjamin (3:37)/Climb n Cadence FR ==>3.5
9. Watch Me Move by Fefe Dobson (1:56)/Stamina Sprint
10. Supermassive Black Hole by Muse (3:29)/Rolling hills
11. Sexy Bitch ft Akon by David Guetta (3:16)/Rolling hills
12. Damn I Wish I Was Your Lover by Sophie B. Hawkins (5:25)/Climb w/pickups
13. It's The End Of The World As We Know It by REM (4:07)/Start @1.5-2, standing HP3 verse cadence; sit down chorus sprint. After each chorus turn down. End at FR all out sprint.
14. Who Says by John Mayer (3:00)/CD

Spin Profile #37: Golden Oldies (53 min)
1. La Bamba by Ritchie Valens (2:06)
2. Gimme Some Lovin' by Spencer Davis Group (3:01)
3. You Keep Me Hanging On by The Supremes (3:08)
4. Ain't No Mountain High Enough by Marvin Gaye (2:26)
5. It Takes Two by Marvin Gaye (3:11)
6. Uptight (Everything's Alright) by Stevie Wonder (2:53)
7. Stop! In The Name Of Love by The Supremes (2:55)
8. It's The Same Old Song by The Four Tops (2:47)
9. Dancing In The Street by Martha Reeves (2:40)
10. I Can't Get Next To You by The Temptations (2:52)
11. I Heard It Through The Grapevine by CCR (3:52)
12. It Ain't Me Babe by Johnny Cash (3:05)
13. Tutti Frutti by Little Richard (2:25)
14. Cecilia by Simon & Garfunkel (2:55)
15. Baby I Need Your Loving by The Four Tops (2:45)
16. I Can't Help Myself by The Four Tops (2:46)
17. Good Lovin' by The Rascals (2:32)
18. Let's Get It On by Marvin Gaye (4:51)

Spin Profile #38: Rockers Only (47 min)
1. Buddy Holly by Weezer (2:41)/WU
2. Love Is A Battlefield by Pat Benatar (5:23)/Run w/pickups @1
3. Mr. Jones by Counting Crows (4:33)/Climb Mix
4. You Shook Me All Night Long by AC/DC (3:29)/Cadence @2 + chorus pickup run
5. Janie's Got A Gun by Aerosmith (5:31)/Climb FR ==> 2.5
6. Too Much, Too Young, Too Fast by Airbourne (3:49)/Mod jumps @3
7. Go To Sleep (little Man Being Erased) by Radiohead (3:22)/FR cadence, inc slightly @1:20
8. Rock You Like A Hurricane by Scorpions (4:16)/Climb N Jump N Pickup
9. You Outta Know by Alanis Morissette (4:08)/Sprints w.res
10. Any Way You Want It by Journey (3:22)/Chorus Run @1; Verse standing cadence @ 1
11. It's My Life/Confessions Mashup by Glee Cast (1:51)/110 sec FR sprint to the finish

Spin Profile #39: Hate On Jude (48 min)
1. I Get Around Rmx by Power Music (4:28)/WU
2. My Heart Goes Boom by Jenifer (3:44)/Seated Verse Cadence @1; Standing Pickups during chorus @1.
3. Thong Song by Glee Cast (3:24)/Jumps @1 Fast!
4. Champagne Supernova by Oasis (7:27)/Climb N Pickups; FR ==>3.5
5. La La La La La (3:38)/Jump Mix @1
6. He's A Pirate by Captain Hook (3:15)/Stamina Sprint. 2 min
7. All About Soul by Billy Joel (6:01)/Climb 1==>2; Cadence (easy hill)
8. Hung Up by Madonna (5:38)/Keeping it light, do short speedy surges out to pos 3 then returning to seated cadence. Keeping it lighter means more core work.
9. Hey Jude by The Beatles (7:04)/Start heavy @ 3.5 with isolation intervals. At 3:50, turn down to 2, 30 sec spint/pickup intervals (keep it heavy); longer one at end.
10. Hate On Me by Glee Cast (3:31)/CD

Spin Profile #40: Barbie's So Bloody High (49min)
1. Groove Is In The Heart by Deee-Lite (3:52)/WU mix
2. Every Bleeding Breath (mashup) by Divide & Kreate (3:52)/jumps @1
3. A Girl Like You by Edwyn Collins (4:00)/Jump mix @2
4. She's So High by Tal Bachman (3:45)/Verse seated cadence @1; chorus standing run-pickup @1
5. I Got A Man by Positive K (3:48)/jump mix @2
6. Sunday Bloody Sunday by U2 (4:39)/seated climb n cadence FR ==>2 keep on beat!
7. Take On Me by A-Ha (3:49)/Run @1
8. Inside Out by Eve 6 (3:39)/Chorus Sprints w/resistance @2, verse easy cadence
9. Vogue by Madonna (5:19)/Jump mix @2 w/run during chorus
10. Down with all the sober freaks mashup by Mashup Germany (4:10)/Mod jumps @3
11. Barbie Girl by Aqua (3:18)/FR sprint intervals. Go with music. Cadence on rests. Finish strong!
12. What's Up by 4 Non Blondes (4:55)/CD

The next spin-related post will be about the awesome RACE DAY we had last Saturday! Oh the excitement!