I have completed Week 3 of the Couch to 5K program. Week 3 consists of the following intervals: Run for 90 seconds, walk for 90 seconds, run for 3 minutes, walk for 3 minutes, repeat. Overall, this week went smoothly, I found that on my last run, the 90 second running intervals went by very quickly. The 3 minute portion proved to be a challenge on the second pass, my first run of week 3, i didn’t think i could run the full three minutes and ended up letting up at the 2:55 mark. Three minutes really isn’t a long time to run but given my current progress, it was a challenge. It is interesting that I think back to week 1 where I was dying after running for 45 seconds straight. I cannot wait for week 9 and looking back at the time where I thought that 3 minutes was a challenge.
This week, in preparation for week 4, I did a quick extra run concentrating on 3 minute bursts.
I’m ready for week 4 now. Week 4 seems like a make or break week, with far more running than walking.
Here is the breakdown of Week 3:
Starting weight: 186.0 lbs
Ending weight: 183.6 lbs
KMs run: 14.21KM
Fastest KM: 6:30
Couch to 5K – Week 3, Day 1:
A great start for W3. Felt good with no major problems
Couch to 5K – Week 3, Day 2:
A change of scenery, took a run at by my parent’s place. I found this run to be one of my favourites not only for the new location, but I could concentrate on the running, and not worry if I was going to be hit by a car.
Couch to 5K – Week 3, Day 3:
A quick run to finish out the week. I squeezed a quick run in before Thanksgiving dinner on Monday. On this run I dropped my phone 3 times.
Extra Run
I really have to tip my hat to the people at RunKeeper. I track my running with both Nike+ and RunKeeper and am constantly finding that Nike+ is constantly about 300m short on all of my runs. I really only use Nike+ now for the goals function of the website.
This is my current playlist for running, been there since W1. I’m due for a change up now.
Kelly Watch the Stars 3:45 Air Moon Safari 4 of 10 Alt/Indie 09-08-12 2:11 PM 3.6 MB 44.100 kHz 1 09-10-04 12:16 PM
These Days 3:05 Alien Ant Farm Truant 5 of 12 Rock & Pop 09-08-12 2:11 PM 4.4 MB 44.100 kHz
Girl/Boy Song 4:49 Aphex Twin MTV Amp 2 6 of 13 Electronica/Dance 09-08-12 2:11 PM 5.6 MB 44.100 kHz
Keep The Car Running 3:29 Arcade Fire Neon Bible 2 09-08-12 2:11 PM 7 MB 44.100 kHz 4 09-09-29 1:29 PM
Pass The Mic 4:17 The Beastie Boys Check Your Head 3 of 20 R&B/Soul 09-08-12 2:12 PM 5.6 MB 44.100 kHz 4 09-10-10 7:12 PM
Super Disco Breakin’ 2:07 The Beastie Boys Hello Nasty 1 of 22 R&B/Soul 09-08-12 2:12 PM 2.6 MB 44.100 kHz 2 09-10-13 4:35 PM
Get It Together 4:06 The Beastie Boys Ill Communication 7 of 20 R&B/Soul 09-08-12 2:12 PM 4.9 MB 44.100 kHz
Shake Your Rump 3:20 The Beastie Boys Paul’s Boutique 2 of 15 R&B/Soul 09-08-12 2:12 PM 4 MB 44.100 kHz
An Open Letter to NYC 4:19 The Beastie Boys To the 5 Boroughs 12 of 16 R&B/Soul 09-08-12 2:12 PM 7.2 MB 44.100 kHz
Girls & Boys ( Pet Shop Boys Mix ) 7:16 Blur Parklife 17 of 17 Rock/Pop 09-08-13 12:18 AM 8.5 MB 44.100 kHz
Get Ready to Bounce 7:18 Brooklyn Bounce Brooklyn Bounce Rock 09-08-12 2:11 PM 6.7 MB 44.100 kHz 1 09-08-15 8:57 PM
The Distance 3:01 Cake Fashion Nugget 2 of 14 Alternative 09-08-12 2:11 PM 3.6 MB 44.100 kHz 1 09-10-07 4:36 PM
Just What I Needed 3:45 The Cars The Cars Greatest Hits 1 Rock 09-08-12 2:11 PM 8.6 MB 44.100 kHz
Delicious 5:10 Catherine Wheel Adam And Eve 3 Shoegaze 09-08-12 2:11 PM 12.1 MB 44.100 kHz
Galvanize 4:29 The Chemical Brothers Brotherhood 1 of 16 Electronic 08-09-04 9:31 PM 8.6 MB 44.100 kHz 4 09-09-15 4:41 PM
Hey Boy Hey Girl (2003 Digital Remaster) 4:51 The Chemical Brothers Brotherhood 2 of 16 Electronic 08-09-04 9:31 PM 9.2 MB 44.100 kHz 1 08-09-04 3:44 PM
Come With Us 4:58 The Chemical Brothers Come With Us 1 of 10 Trip Hop/Big Beat 09-08-12 2:12 PM 5.9 MB 44.100 kHz
Elektrobank 8:19 The Chemical Brothers Dig Your Own Hole 3 of 11 Dance/Electronica 09-08-12 2:12 PM 7.8 MB 44.100 kHz 1 09-08-22 10:07 PM
No Path To Follow 1:04 The Chemical Brothers We are the Night 1 Electronic 09-08-12 11:40 PM 1.6 MB 44.100 kHz
We Are The Night 6:33 The Chemical Brothers We are the Night 2 Electronic 09-08-13 1:32 AM 9.1 MB 44.100 kHz
All Rights Reversed (feat. The Klaxons) 4:43 The Chemical Brothers We are the Night 3 Electronic 09-08-12 2:12 PM 6.6 MB 44.100 kHz
All Rights Reversed (feat. The Klaxons) 4:43 The Chemical Brothers We are the Night 3 Electronic 09-08-12 2:12 PM 6.6 MB 44.100 kHz
Saturate 4:50 The Chemical Brothers We are the Night 4 Electronic 09-08-13 1:32 AM 6.8 MB 44.100 kHz 1 09-09-13 11:26 PM
Do It Again (feat. Ali Love) 5:33 The Chemical Brothers We are the Night 5 Electronic 09-08-13 1:32 AM 7.8 MB 44.100 kHz
Das Spiegel 5:52 The Chemical Brothers We are the Night 6 Electronic 09-08-12 11:38 PM 8.2 MB 44.100 kHz
The Salmon Dance (feat. Fatlip) 3:40 The Chemical Brothers We are the Night 7 Electronic 09-08-12 11:36 PM 5.2 MB 44.100 kHz 1 09-10-07 4:43 PM
Burst Generator 6:53 The Chemical Brothers We are the Night 8 Electronic 09-08-12 11:18 PM 9.6 MB 44.100 kHz 1 09-10-02 12:17 AM
A Modern Midnight Conversation 5:56 The Chemical Brothers We are the Night 9 Electronic 09-08-12 11:54 PM 8.3 MB 44.100 kHz
Battle Scars (feat. Willy Mason) 5:51 The Chemical Brothers We are the Night 10 Electronic 09-08-13 1:32 AM 8.2 MB 44.100 kHz
Harpoons 2:25 The Chemical Brothers We are the Night 11 Electronic 09-08-13 1:32 AM 3.5 MB 44.100 kHz 1 09-10-07 4:24 PM
The Pills Won’t Help You Know (feat. Midlake) 6:36 The Chemical Brothers We are the Night 12 Electronic 09-08-12 2:12 PM 9.2 MB 44.100 kHz 3 09-09-26 9:50 PM
The Pills Won’t Help You Know (feat. Midlake) 6:36 The Chemical Brothers We are the Night 12 Electronic 09-08-12 2:12 PM 9.2 MB 44.100 kHz 3 09-09-26 9:50 PM
This Is Acid 4:06 Chris Sheppard This Is Acid Dance 09-08-12 2:11 PM 3.8 MB 44.100 kHz
Acetone 5:16 The Crystal Method Legion Of Boom 10 of 14 Dance/Electronica 09-08-13 1:33 AM 7.4 MB 44.100 kHz
Name of the Game 4:15 The Crystal Method Tweekend 5 of 12 Dance/Electronica 09-08-13 1:34 AM 6 MB 44.100 kHz 1 09-10-05 4:19 PM
Busy Child 7:25 The Crystal Method Vegas 2 of 10 Dance/Electronica 09-08-13 1:34 AM 7 MB 44.100 kHz
Hey Mister 3:23 Custom Fast 2 of 13 Alt/Indie 09-08-12 2:11 PM 3.9 MB 44.100 kHz
I’m Afraid Of Americans (V1) 5:30 David Bowie with NIN I’m Afraid Of Americans 1 of 5 Industrial 09-08-12 2:11 PM 6.3 MB 44.100 kHz 1 09-08-15 9:13 PM
Alone in the Universe 3:55 David Usher Morning Orbit 4 of 12 Rock/Pop 09-08-12 11:19 PM 4.7 MB 44.100 kHz 2 09-10-01 4:32 PM
Fly On The Windscreen 5:21 Depeche Mode Black Celebration 13 of 13 New Wave 09-08-12 2:11 PM 6.3 MB 44.100 kHz 1 09-09-11 11:26 PM
Happiest Girl [Jack Mix] 4:59 Depeche Mode Futher Listening – Violator Rock/Pop 09-08-12 2:11 PM 6.9 MB 44.100 kHz
We Might As Well Be Strangers (Remix) 3:41 DJ Shadow vs. Keane We Might As Well Be Strangers 1 of 2 Electronic 09-08-13 12:27 AM 5.9 MB 44.100 kHz 2 09-10-12 3:08 PM
Rush 3:06 Dose Tenfold Digtal One Sampler 2 of 8 09-08-12 2:11 PM 3.6 MB 44.100 kHz 1 09-08-12 4:58 PM
Mr. E’s Beautiful Blues 3:58 eels Road Trip Soundtrack Soundtrack 09-08-13 2:01 AM 3.9 MB 44.100 kHz
Glass Danse World 3:00 The Faint Dance Macabre 2 Rock & Pop 09-08-12 2:12 PM 4.4 MB 44.100 kHz 2 09-08-13 3:38 PM
Right Here Right Now 3:56 Fatboy Slim The Greatest Hits Why Try Harder 8 of 18 09-08-12 2:11 PM 6.2 MB 44.100 kHz 1 09-10-10 2:36 AM
Love Island 5:18 Fatboy Slim You’ve Come a Long Way Baby 10 of 11 Dance/Electronica 09-08-12 11:11 PM 6.3 MB 44.100 kHz 1 09-09-13 11:10 PM
Blueprint 4:44 Fear of Music We Are Not the Enemy – EP 2 Rock 09-04-30 1:23 PM 4.4 MB 44.100 kHz 5 08-11-20 12:35 PM
I Ran-(So Far Away) 3:44 Flock Of Seagulls The 40 Year Old Virgin 10 of 17 Soundtrack 09-08-12 2:12 PM 5 MB 44.100 kHz
Everlong 4:11 Foo Fighters The Coulour And The Shape 11 of 13 Grunge 09-08-12 2:12 PM 4 MB 44.100 kHz 1 09-09-09 9:56 PM
Darling Nikki 3:25 Foo Fighters One By One 13 of 13 Grunge 09-08-12 2:12 PM 4.8 MB 44.100 kHz 1 09-09-09 4:33 PM
Fly On The Windscreen 5:23 God Lives Underwater For The Masses: A Tribute To Depeche Mode 2 of 16 Rock 09-08-12 2:11 PM 6.4 MB 44.100 kHz
From Your Mouth (Mass Hystero 5:01 God Lives Underwater Life In The So-Called Space Age Rock & Pop 09-08-12 2:12 PM 4.8 MB 44.100 kHz 1 09-09-09 4:21 PM
From Your Mouth (Vrenna remix) 4:31 God Lives Underwater Life In The So-Called Space Age Rock & Pop 09-08-12 2:12 PM 4.4 MB 44.100 kHz 2 09-10-01 4:23 PM
Rearrange 3:33 God Lives Underwater Life In The So-Called Space Age 2 of 11 Rock & Pop 09-08-12 2:12 PM 4.3 MB 44.100 kHz
From Your Mouth 4:43 God Lives Underwater Life In The So-Called Space Age 3 of 11 Rock & Pop 09-08-12 2:12 PM 5.6 MB 44.100 kHz
One More Astronaut 5:24 I Mother Earth Scenery and Fish 3 of 12 Heavy Metal 09-08-12 2:12 PM 6.4 MB 44.100 kHz 1 09-08-16 10:48 PM
Pigs In Zen 4:55 Jane’s Addiction Jane’s Addiction (Live) 3 of 10 Alternative 09-08-12 2:12 PM 5.8 MB 44.100 kHz 1 09-09-15 4:30 PM
Dirt Off Your Shoulder/Lying F 4:05 Jay-Z And Linkin Park Collision Course 1 09-08-12 2:12 PM 7.1 MB 44.100 kHz 1 09-08-19 9:11 PM
Big Pimpin’/Papercut 2:36 Jay-Z And Linkin Park Collision Course 2 09-08-12 2:12 PM 4.7 MB 44.100 kHz
Numb/Encore 3:25 Jay-Z And Linkin Park Collision Course 4 09-08-12 2:12 PM 6 MB 44.100 kHz 1 09-09-10 10:59 PM
Izzo/In The End 2:45 Jay-Z And Linkin Park Collision Course 5 09-08-12 2:12 PM 4 MB 44.100 kHz 1 09-08-17 9:46 PM
Points Of Authority/99 Problem 4:56 Jay-Z And Linkin Park Collision Course 6 09-08-12 2:12 PM 9.7 MB 44.100 kHz 1 09-08-13 3:35 PM
A Praise Chorus 4:02 Jimmy Eat World Bleed American 2 of 11 Rock/Pop 09-08-12 2:12 PM 5.7 MB 44.100 kHz 2 09-08-13 3:48 PM
Club Foot 3:35 Kasabian Kasabian 1 Rock/Pop 09-08-12 2:12 PM 5.7 MB 44.100 kHz
Vicious 3:11 Limblifter Limblifter 1 of 13 Rock 09-08-12 2:11 PM 3.7 MB 44.100 kHz 1 09-10-07 4:22 PM
Paper Planes 3:25 M.I.A. Kala 11 of 12 Electronic 08-07-23 12:50 PM 3.5 MB 44.100 kHz 18 09-07-24 8:56 AM
Help I’m Alive 4:46 Metric Fantasies 1 09-06-20 12:13 PM 6.6 MB 44.100 kHz 10 09-10-10 7:08 PM
Sick Muse 4:18 Metric Fantasies 2 09-06-20 12:13 PM 6 MB 44.100 kHz 6 09-10-16 1:52 AM
Gimme Sympathy 3:55 Metric Fantasies 6 09-06-20 12:13 PM 5.5 MB 44.100 kHz 6 09-06-24 9:48 AM
Kids 5:03 MGMT Oracular Spectacular 5 08-12-16 12:23 AM 11.6 MB 44.100 kHz 9 09-09-28 10:36 PM
Time is Running Out 3:56 Muse Absolution 3 of 14 Brit Pop 09-08-13 2:37 AM 5.6 MB 44.100 kHz 1 09-10-13 4:25 PM
Stockholm Syndrome 4:59 Muse Absolution 5 of 14 Brit Pop 09-08-13 2:37 AM 7 MB 44.100 kHz 3 09-10-07 4:18 PM
Hysteria 3:48 Muse Absolution 8 of 14 Brit Pop 09-08-12 11:25 PM 5.4 MB 44.100 kHz
knights of cydonia 6:07 Muse Black Holes And Revelations 11 Rock 09-08-12 2:12 PM 9.9 MB 44.100 kHz 4 09-09-17 11:40 AM
Bliss 4:13 Muse Origin Of Symmetry 2 of 11 09-08-13 2:38 AM 5 MB 44.100 kHz 1 09-05-13 7:45 AM
Plug In Baby 3:40 Muse Origin Of Symmetry 5 of 11 09-08-12 2:12 PM 4.4 MB 44.100 kHz 3 09-08-22 9:54 PM
Plug In Baby 3:40 Muse Origin Of Symmetry 5 of 11 09-08-12 2:12 PM 4.4 MB 44.100 kHz 3 09-08-22 9:54 PM
Citizen Erased 7:19 Muse Origin Of Symmetry 6 of 11 09-08-12 2:12 PM 8.5 MB 44.100 kHz 1 09-08-17 9:54 PM
MK Ultra 4:06 Muse The Resistance 7 of 11 Alternative Rock 09-09-09 3:15 PM 9.8 MB 44.100 kHz 2 09-09-24 4:50 PM
…To Be Right 3:35 Ned’s Atomic Dustbin Brainbloodvolume 8 of 11 Rock/Pop 09-08-12 2:12 PM 4.2 MB 44.100 kHz 2 09-09-20 2:43 PM
Regret 4:11 New Order International 11 of 14 Dance 09-08-12 2:12 PM 5 MB 44.100 kHz 2 09-10-12 3:53 PM
March Of The Pigs 2:59 Nine Inch Nails The Downward Spiral 4 of 14 Electronica/Dance 09-08-13 2:43 AM 3.6 MB 44.100 kHz 1 09-09-09 12:39 PM
burn 5:00 Nine Inch Nails The Downward Spiral (Deluxe Re 09-08-12 2:12 PM 8.8 MB 44.100 kHz
Happiness In Slavery 6:08 Nine Inch Nails Fixed 3 of 6 09-08-12 2:12 PM 5.1 MB 44.100 kHz
05 – We’re In This Together 7:16 Nine Inch Nails The Fragile (left) 5 of 12 Electronica/Dance 09-08-12 2:12 PM 8.5 MB 44.100 kHz 3 09-10-10 7:27 PM
Into The Void 4:49 Nine Inch Nails The Fragile (Right) 2 of 11 World 09-08-13 2:44 AM 5.7 MB 44.100 kHz
Terrible Lie 4:39 Nine Inch Nails Pretty Hate Machine 2 of 10 Rock/Pop 09-08-13 2:43 AM 5.5 MB 44.100 kHz 2 09-10-01 4:28 PM
1,000,000 3:56 Nine Inch Nails The Slip 2 of 10 09-08-12 2:12 PM 31.6 MB 44.100 kHz 1 09-09-15 11:50 PM
Echoplex 4:45 Nine Inch Nails The Slip 5 of 10 09-08-13 2:44 AM 27.6 MB 44.100 kHz
Only 4:23 Nine Inch Nails With Teeth 8 of 13 Industrial 09-08-13 2:44 AM 6.8 MB 44.100 kHz 3 09-10-10 7:03 PM
Vessel 4:53 Nine Inch Nails Year Zero 5 of 16 Alternative & Punk 09-08-13 2:45 AM 9 MB 44.100 kHz 4 09-10-10 7:20 PM
The Great Destroyer 3:17 Nine Inch Nails Year Zero 13 of 16 Alternative & Punk 09-08-13 2:45 AM 6.1 MB 44.100 kHz 1 09-08-22 2:38 PM
Kick It 3:38 Nitzer Ebb Body of work 18 Electronic 09-08-12 2:12 PM 6.4 MB 44.100 kHz 1 09-10-13 4:21 PM
Acquiesce 4:26 Oasis Q Essential Drive 6 of 21 Rock 09-08-12 2:11 PM 5.1 MB 44.100 kHz
Superman’s Dead 4:17 Our Lady Peace Clumsy 2 of 14 Rock & Pop 09-08-12 2:12 PM 5.1 MB 44.100 kHz 1 09-10-07 4:33 PM
Stealing Babies 5:32 Our Lady Peace Happiness Is Not A Fish That You Can Catch 11 of 11 Rock 09-08-12 2:12 PM 6.5 MB 44.100 kHz 1 09-08-19 9:24 PM
If You Believe 3:35 Our Lady Peace Spiritual Machines 14 of 15 Rock/Pop 09-08-12 2:12 PM 5.2 MB 44.100 kHz
Ready Steady Go (Album Version) 4:16 Paul Oakenfold Bunkka 1 of 11 Trance 09-08-12 11:04 PM 6.1 MB 48.000 kHz
Alone 3:12 Pearl Jam Lost Dogs 6 of 16 Grunge 09-08-12 2:12 PM 4.5 MB 44.100 kHz 1 09-09-09 4:36 PM
Go 3:13 Pearl Jam Rearviewmirror (Greatest Hits 1991-2003) 1 of 12 Rock/Pop 09-08-12 2:12 PM 5.3 MB 44.100 kHz 1 09-08-16 10:31 PM
Lisztomania 4:08 Phoenix Wolfgang Amadeus Phoenix 1 of 9 Indie Rock 09-08-13 1:00 AM 4.9 MB 44.100 kHz 2 09-09-13 10:55 PM
1901 3:18 Phoenix Wolfgang Amadeus Phoenix 2 of 9 Indie Rock 09-08-12 2:12 PM 4 MB 44.100 kHz 4 09-09-13 10:50 PM
Girlfriend 3:24 Phoenix Wolfgang Amadeus Phoenix 8 of 9 Indie Rock 09-08-13 1:00 AM 4.1 MB 44.100 kHz 3 09-10-05 4:06 PM
Trigger Happy Jack (Drive By A Go-Go) 3:37 Poe Hello 2 of 11 Alternative 09-08-12 2:12 PM 7 MB 44.100 kHz
Funky Shit 5:16 Prodigy The Fat Of The Land 4 of 10 UK Techno 09-08-12 2:12 PM 6.2 MB 44.100 kHz
Invaders Must Die 4:55 The Prodigy Invaders Must Die (Ltd. Deluxe Edition) 1 Electronic 09-08-12 2:12 PM 7 MB 44.100 kHz
O…Saya 3:36 A R Rahman & M.I.A. Slumdog Millionaire 1 of 13 Soundtrack 09-01-05 3:10 AM 5.4 MB 44.100 kHz 9 09-10-07 4:29 PM
Bulls On Parade 3:51 Rage Against The Machine Evil Empire 2 of 11 Rap Metal 09-08-12 2:12 PM 5.5 MB 44.100 kHz 2 09-09-19 3:44 PM
killing in the name 5:14 rage against the machine rage against the machine 2 of 12 Rap Metal 09-08-12 2:12 PM 7.4 MB 44.100 kHz 2 09-08-22 9:59 PM
bullet in the head 5:10 rage against the machine rage against the machine 5 of 12 Rap Metal 09-08-12 2:12 PM 7.3 MB 44.100 kHz 6 09-10-12 3:42 PM
Lazy Eye 5:54 Silversun Pickups Carnavas 2 A Capella 09-08-12 2:24 PM 10.6 MB 44.100 kHz
Well Thought Out Twinkles 4:02 Silversun Pickups Carnavas 2 A Capella 09-08-12 2:24 PM 7.6 MB 44.100 kHz 6 09-09-05 10:44 PM
Lazy Eye (Jimmy Tamborello Accordion Remix) 3:24 Silversun Pickups Remixes 1 Rock 09-08-11 10:08 AM 8 MB 44.100 kHz 1 09-08-13 3:30 PM
Little Lover’s So Polite (Grayarea Remix) 4:56 Silversun Pickups Remixes 2 Rock 09-08-11 10:08 AM 11.4 MB 44.100 kHz 2 09-10-07 4:13 PM
Lazy Eye (Jason Bentley Remix) 5:50 Silversun Pickups Remixes 3 Rock 09-08-11 10:08 AM 13.5 MB 44.100 kHz 2 09-10-01 4:37 PM
Lazy Eye (Brian Lebarton Remix) 4:59 Silversun Pickups Remixes 4 Rock 09-08-11 10:08 AM 11.6 MB 44.100 kHz 3 09-10-07 4:48 PM
Little Lover’s So Polite (The One Am Radio Remix) 3:29 Silversun Pickups Remixes 5 Rock 09-08-11 10:08 AM 8.1 MB 44.100 kHz
Lazy Eye (Jimmy Tamborello Pulses Remix) 3:51 Silversun Pickups Remixes 6 Rock 09-08-11 10:08 AM 9 MB 44.100 kHz 2 09-09-09 10:00 PM
Panic Switch 5:44 Silversun Pickups Swoon 5 Alternative 09-08-12 2:24 PM 11.6 MB 44.100 kHz 2 09-08-17 9:40 PM
Bullet With Butterfly Wings 4:20 Smashing Pumpkins Bullet With Butterfly Wings 1 of 7 Alt/Indie 09-08-12 2:12 PM 5 MB 44.100 kHz 1 09-08-22 10:15 PM
Cherub Rock 4:59 Smashing Pumpkins Greatest Hits 4 of 18 Alternative 09-08-12 2:12 PM 5.8 MB 44.100 kHz 1 09-09-19 3:02 PM
Dakota 4:57 Stereophonics Language Sex Violence Other? 5 Indie 09-08-12 2:12 PM 7.6 MB 44.100 kHz 4 09-08-14 6:11 PM
Big Bang Baby 3:25 Stone Temple Pilots Thank You 6 of 15 Grunge 09-08-12 2:12 PM 4.9 MB 44.100 kHz 2 09-10-10 6:59 PM
BYOB 4:02 System Of A Down Mesmerize Rock 09-08-12 2:12 PM 5.6 MB 44.100 kHz 1 09-10-01 4:41 PM
Tessellate 2:39 Tokyo Police Club Elephant Shell 5 of 11 Alternative & Punk 09-08-12 2:12 PM 4.9 MB 44.100 kHz 3 09-10-05 4:30 PM
The Harrowing Adventures Of… 2:51 Tokyo Police Club Elephant Shell 7 of 11 Alternative & Punk 09-08-12 2:12 PM 5.3 MB 44.100 kHz 5 09-10-05 4:03 PM
Nature Of The Experiment 2:02 Tokyo Police Club A Lesson In Crime 2 09-08-12 2:12 PM 3.8 MB 44.100 kHz 5 09-09-13 11:20 PM
Citizens Of Tomorrow 2:44 Tokyo Police Club A Lesson In Crime 3 09-08-12 2:12 PM 4.6 MB 44.100 kHz 5 09-09-19 2:37 PM
Nature Of The Experiment 2:04 Tokyo Police Club A Lesson In Crime 2 of 7 Alternative & Punk 09-08-28 11:01 PM 2.4 MB 44.100 kHz 4 09-10-13 4:27 PM
Magnificent 5:24 U2 No Line On the Horizon (Deluxe Edition) 2 of 13 Rock 09-03-02 11:19 PM 10.6 MB 44.100 kHz 12 09-09-17 11:48 AM
Shudder / King Of Snake 9:32 Underworld Beaucoup Fish 4 of 11 Electronica/Dance 09-08-12 2:12 PM 11 MB 44.100 kHz
Cowgirl 8:29 Underworld Dubnobasswithmyheadman Pop 09-08-12 2:12 PM 9.9 MB 44.100 kHz
Pearl’s Girl 4:25 Underworld MTV Amp 2 3 of 13 Electronica/Dance 09-08-12 2:11 PM 5.2 MB 44.100 kHz 1 09-10-05 4:00 PM
Push Upstairs 6:10 Underworld 1992-2002 5 of 16 Dance/Electronica 09-08-12 2:12 PM 5.7 MB 44.100 kHz
Nobody Move, Nobody Get Hurt 3:12 We Are Scientists With Love And Squalor 1 Rock 09-08-28 11:05 PM 5.8 MB 44.100 kHz 4 09-09-29 1:54 PM
Can’t Lose 3:32 We Are Scientists With Love And Squalor 4 Rock 09-08-28 11:05 PM 5.8 MB 44.100 kHz 4 09-09-28 4:12 PM
El Scorcho 4:04 Weezer Pinkerton (Reissue) Alternative 09-08-29 12:03 AM 5.6 MB 44.100 kHz 1 09-09-24 6:38 PM
Pink Triangle 3:59 Weezer Pinkerton (Reissue) Alternative 09-08-29 12:03 AM 5.5 MB 44.100 kHz 2 09-09-24 6:42 PM
The World Has Turned And Left Me Here 4:19 Weezer Weezer 3 of 10 Alternative 09-08-12 2:12 PM 5.1 MB 44.100 kHz 3 09-10-13 4:39 PM
Frustration 5:01 The Whip X Marks Destination 3 Other 09-01-22 4:35 PM 7.5 MB 44.100 kHz
Sirens 4:20 The Whip X Marks Destination 6 Other 09-01-22 4:35 PM 5.4 MB 44.100 kHz
Honestly 3:45 Zwan Mary Star Of The Sea 4 of 14 Rock & Pop 09-08-12 2:12 PM 4.5 MB 44.100 kHz 2 09-04-06 9:23 P
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Name
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Artist
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Kelly Watch the Stars
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Air
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These Days
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Alien Ant Farm
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Girl/Boy Song
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Aphex Twin
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Keep The Car Running
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Arcade Fire
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Pass The Mic
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The Beastie Boys
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Super Disco Breakin’
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The Beastie Boys
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Get It Together
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The Beastie Boys
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Shake Your Rump
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The Beastie Boys
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An Open Letter to NYC
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The Beastie Boys
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Girls & Boys ( Pet Shop Boys Mix )
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Blur
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Just What I Needed
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The Cars
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Delicious
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Catherine Wheel
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Galvanize
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The Chemical Brothers
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Hey Boy Hey Girl (2003 Digital Remaster)
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The Chemical Brothers
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Come With Us
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The Chemical Brothers
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Elektrobank
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The Chemical Brothers
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No Path To Follow
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The Chemical Brothers
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We Are The Night
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The Chemical Brothers
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All Rights Reversed (feat. The Klaxons)
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The Chemical Brothers
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All Rights Reversed (feat. The Klaxons)
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The Chemical Brothers
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Saturate
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The Chemical Brothers
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Do It Again (feat. Ali Love)
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The Chemical Brothers
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Das Spiegel
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The Chemical Brothers
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The Salmon Dance (feat. Fatlip)
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The Chemical Brothers
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Burst Generator
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The Chemical Brothers
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A Modern Midnight Conversation
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The Chemical Brothers
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Battle Scars (feat. Willy Mason)
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The Chemical Brothers
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Harpoons
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The Chemical Brothers
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The Pills Won’t Help You Know (feat. Midlake)
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The Chemical Brothers
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The Pills Won’t Help You Know (feat. Midlake)
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The Chemical Brothers
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This Is Acid
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Chris Sheppard
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Acetone
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The Crystal Method
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Name of the Game
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The Crystal Method
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Busy Child
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The Crystal Method
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Hey Mister
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Custom
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I’m Afraid Of Americans (V1)
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David Bowie with NIN
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Alone in the Universe
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David Usher
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Fly On The Windscreen
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Depeche Mode
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Happiest Girl [Jack Mix]
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Depeche Mode
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We Might As Well Be Strangers (Remix)
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DJ Shadow vs. Keane
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Rush
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Dose Tenfold
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Mr. E’s Beautiful Blues
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eels
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Glass Danse World
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The Faint
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Right Here Right Now
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Fatboy Slim
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Love Island
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Fatboy Slim
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Blueprint
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Fear of Music
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Everlong
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Foo Fighters
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Darling Nikki
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Foo Fighters
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Fly On The Windscreen
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God Lives Underwater
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From Your Mouth (Mass Hystero
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God Lives Underwater
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From Your Mouth (Vrenna remix)
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God Lives Underwater
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From Your Mouth
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God Lives Underwater
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One More Astronaut
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I Mother Earth
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Pigs In Zen
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Jane’s Addiction
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Dirt Off Your Shoulder/Lying F
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Jay-Z And Linkin Park
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Big Pimpin’/Papercut
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Jay-Z And Linkin Park
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Numb/Encore
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Jay-Z And Linkin Park
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Izzo/In The End
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Jay-Z And Linkin Park
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Points Of Authority/99 Problem
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Jay-Z And Linkin Park
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A Praise Chorus
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Jimmy Eat World
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Club Foot
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Kasabian
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Vicious
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Limblifter
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Paper Planes
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M.I.A.
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Help I’m Alive
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Metric
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Sick Muse
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Metric
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Gimme Sympathy
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Metric
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Kids
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MGMT
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Time is Running Out
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Muse
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Stockholm Syndrome
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Muse
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Hysteria
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Muse
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knights of cydonia
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Muse
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Bliss
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Muse
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Plug In Baby
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Muse
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Plug In Baby
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Muse
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Citizen Erased
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Muse
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MK Ultra
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Muse
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…To Be Right
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Ned’s Atomic Dustbin
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Regret
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New Order
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March Of The Pigs
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Nine Inch Nails
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burn
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Nine Inch Nails
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Happiness In Slavery
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Nine Inch Nails
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05 – We’re In This Together
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Nine Inch Nails
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Into The Void
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Nine Inch Nails
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Terrible Lie
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Nine Inch Nails
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1,000,000
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Nine Inch Nails
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Echoplex
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Nine Inch Nails
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Only
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Nine Inch Nails
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Vessel
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Nine Inch Nails
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The Great Destroyer
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Nine Inch Nails
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Kick It
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Nitzer Ebb
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Acquiesce
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Oasis
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Superman’s Dead
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Our Lady Peace
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Stealing Babies
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Our Lady Peace
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If You Believe
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Our Lady Peace
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Ready Steady Go (Album Version)
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Paul Oakenfold
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Lisztomania
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Phoenix
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1901
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Phoenix
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Girlfriend
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Phoenix
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Funky Shit
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Prodigy
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Invaders Must Die
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The Prodigy
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O…Saya
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A R Rahman & M.I.A.
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Bulls On Parade
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Rage Against The Machine
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killing in the name
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rage against the machine
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bullet in the head
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rage against the machine
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Lazy Eye
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Silversun Pickups
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Well Thought Out Twinkles
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Silversun Pickups
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Lazy Eye (Jimmy Tamborello Accordion Remix)
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Silversun Pickups
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Little Lover’s So Polite (Grayarea Remix)
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Silversun Pickups
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Lazy Eye (Jason Bentley Remix)
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Silversun Pickups
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Lazy Eye (Brian Lebarton Remix)
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Silversun Pickups
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Little Lover’s So Polite (The One Am Radio Remix)
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Silversun Pickups
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Lazy Eye (Jimmy Tamborello Pulses Remix)
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Silversun Pickups
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Panic Switch
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Silversun Pickups
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Bullet With Butterfly Wings
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Smashing Pumpkins
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Cherub Rock
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Smashing Pumpkins
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Dakota
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Stereophonics
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Big Bang Baby
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Stone Temple Pilots
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BYOB
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System Of A Down
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Tessellate
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Tokyo Police Club
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The Harrowing Adventures Of…
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Tokyo Police Club
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Nature Of The Experiment
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Tokyo Police Club
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Citizens Of Tomorrow
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Tokyo Police Club
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Nature Of The Experiment
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Tokyo Police Club
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Magnificent
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U2
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Shudder / King Of Snake
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Underworld
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Cowgirl
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Underworld
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Pearl’s Girl
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Underworld
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Push Upstairs
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Underworld
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Nobody Move, Nobody Get Hurt
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We Are Scientists
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Can’t Lose
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We Are Scientists
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El Scorcho
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Weezer
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Pink Triangle
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Weezer
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The World Has Turned And Left Me Here
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Weezer
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Frustration
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The Whip
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Sirens
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The Whip
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Honestly
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Zwan
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Yesterday I completed Week 2 of the Couch to 5K running program. Week 2 consisted of the following repitition; Run for 90 seconds, then walk for 2 minutes. The extra thirty seconds per run took its toll on me by the end of each session. I have also aggravated a knee injury that has slowed my pace down. Right now I have been running through the discomfort, and hope that it is just muscles waking up from such long down time.
I have been extremely pleased with the RunKeeper Pro app for the iPhone (iTunes Link) and also with the Runkeeper community as my blog post of week 1 was added to their facebook page, and I received some great words of encouragement from others further along in the program. My suggestion to the people at RunKeeper would be to build the Couch25K program into the app given it’s current popularity. I do have Nike+, but I only rely on it for history and setting my goals on the Nike+ website.
Programming Week 2 into Runkeeper Pro
Here is the breakdown of my week:
Starting weight: 198lbs
Ending weight: 191.6lbs
KMs run: 10.6KM
Fastest KM: 9:03 (on my last run with a very sore knee)
Couch to 5K – Week 2, Day 1:
First day of week 2, felt great, the extra 30 seconds added to the running portion took it’s toll on the last segment, but felt pretty good.
Couch to 5K – Week 2, Day 2:
Achieved my fastest time. The pain in my knee started about the half way point. Had to stop 30 seconds into the last running segment.
Couch to 5K – Week 2, Day 3:
Ran in some major discomfort, but still managed to make my best time so far. Almost got hit by a guy on a bike coming up behind me.
After the week being complete, I am very pleased with my results, the program is working for me as it is slowly getting me up to the 5K mark.
Tracking my daily weight with WeightBot
As far as the weight loss goes, I’m pretty satisfied with the results as well. I have really made a very conscious effort to be aware of the calorie content of the foods that I am eating, and not giving into temptation and eating the wrong things. I’ve been weighing myself daily and entering the results into WeightBot (iTunes link) on my iPhone. WeightBot is great for me because of my results oriented nature, I get to map the progress towards the end goal.
Tracking daily calorie intake with LiveStrong
I’ve also been using the LiveStrong Calorie Tracker (iTunes). It just reminds me to watch what I eat, and it helps me make decisions on the best choices when I am away from home. My Livestrong Profile is here.
This last App is a total geeky way to track a simple thing, but I have also been using “8 Glasses’ to keep make sure that I am drinking enough water.
Next week is quite a significant boost the the C25K program, I look forward to the challenge.
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