Album of the week

Mix N Blend – Mother City

Okay, it’s not an album, it’s a four-track EP. We can however assure you that you’ll keep it spinning on high rotation, and that the sounds are diverse enough that you won’t get bored. Sample kings Jon Arnold and Kevin Ribbans are known to draw heavily on Cape Town urban sounds, but there’s a unique South Africaness to this selection with some cap doffing to Kwaito (a sound that’s really showing its age now) and some east coast house flavour. Mother City is old school enough to please the established fans, but fresh enough for new listeners.

MH recommends: There’s no clear favourite because everything is of a high standard. Plus you can download the EP for free, so there isn’t any major investment from your side.

Muscle music

The Velvet Underground – I’m Waiting For The Man

In memory of the great Lou Reed, queue this up on your running playlist and hit the road.

Speed: 141bpm, best for a sub-60min 10K

Get the single for R8,99 on iTunes