CBDB Runs (MixCloud)

We are alternating between songs of around 135 BPM (easy recovery pace for me) and 160 BPM (definitely not recovery pace! Rather speed run pace). This is for me switching between 4 and 9 (out of 10) effort. It might… Continue reading → The post CBDB Runs – INTERVALS: Alternating 135 with 160 BPM (Grace Jones, Pharrell Williams, The Mamas & The Papas) first appeared on Unwrapp3d .

(Total Length: 50 minutes) Interval Running, made possible by some great songs! We are alternating between songs of around 140 BPM (recover pace for me) and 155 BPM (faster!). You decide the efforts. For me, this is switching between 5… Continue reading → The post CBDB Runs – INTERVALS: Alternating 140 with 155 BPM! (Whitehouse, B-52s, Ed Sheeran and Black Eyed Peas) first appeared on...

(Total Length: 31 minutes) The micro-run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (5 min), a cool-down walk (3 songs) and a post-run stretch (2 song2). For ideas for post-run stretches, head… Continue reading → The post CBDB Runs – MICRO5: 5-min micro run to 160 BPM (Delta Rae, Paul McCartney, The Monkees, and Led Zeppelin) first appe...

(Total Length: 38 minutes) Negative Splits…. or kind of. Should we call it Negative Blips? We will be running to songs with an ever-increasing tempo (BPMs), chivvying us along with the bounce of the music. Included is a warm-up walk… Continue reading → The post CBDB Runs – NEG SPLITS: Increasing BPMs! Can you run through these? (Paolo Nutini, Paul Simon, The Proclaimers) first appeared...

(Total Length: 53 minutes) Celebrate Global Running Day with me with a playlist, that I aptly named “Songs You Cannot Run to”. Celebrating Global Running Day? Brilliant! Grab this playful playlist where we attempt to run, jeff, or stroll to… Continue reading → The post CBDB Runs – JEFF: Songs You Cannot Run To …. On Global Running Day!  (Gorillaz, Laurie Anderson, Dave Brubeck) first a...

(Total Length: 35 minutes) In this run, we complete our series of running to Eurovision Songs. I had 25 minutes worth of contestant songs left to run, and this was perfect for a 10-minute micro run. Add to this a… Continue reading → The post CBDB Runs – MICRO10: Eurovision 2026 (Part 3) – A short 10-min micro run (Ceccah, Alis, and Kelsie Borg) first appeared on Unwrapp3d .

(Total Length: 56 minutes) As we continue getting closer to the Eurovision Song Contest 2026, we’ll keep on diving into the songs that make the contest what it is; an international smorgasbord of sounding treats. So join me on exploring… Continue reading → The post CBDB Runs – JEFF: Eurovision 2026 Part 2: More Slow Miles, and bigger Big Beats (Noam Bettan, Antigoni, Akylas) first appe...

(Total Length: 35 minutes) Oh my!! Whew! We are running to an energetic 165 BPM for 10 minutes, and 165 BPM is superfast in my book! So challenge yourself, or … if it is a comfortable pace for you, enjoy… Continue reading → The post CBDB Runs – MICRO10: 10-min micro run to 165 BPM …. 165???? (Wham!, Die Feisten, Tim Curry) first appeared on Unwrapp3d .

(Total Length: 41 minutes) As we gear up for the Eurovision Song Contest 2026, let’s dive into this year’s songs and see which beats make our feet itch. Join me on a whirlwind tour of Europe’s cultural soundscape while we… Continue reading → The post CBDB Runs – JEFF to Eurovision 2026: Slow Miles, Big Beats (Sal Da Vinci, FELICIA and Eva Marija) first appeared on Unwrapp3d .

(Total Length: 31 minutes) A quick morning micro-run, with some seasonal, thrown in squishy mud noises from the soggy ground. The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (10 mins of… Continue reading → The post CBDB Runs – MICRO10: 10-min micro run to 155 BPM (Black Eyed Peas, Cage The Elephant, Chicago) first appeared on Unwrapp...