ad·ventur·ist - Involvement in risky enterprises without regard to proper procedures and possible consequences, especially the reckless participation in exploits or affairs of regions.
We rather admire theadventurists.com However we embrace being amateurs and extraordinary gentlemen (and quite possibly women too) for whom challenge is not tourism but personal discovery followed by a cup of Earl Grey.
In that spirit I would like to propose that collectively we all come up with a challenge and better of us will be the person who performs the best across all the challenges. In order for a challenge to be valid it must not be boring, but should be difficult and preferably legal. It must be accepted by at least three people and completed by at least one.
Please email me your challenges to timhjrogers@googlemail.com and I will create a web-page to post these for everyone to see any anyone to participate. If you have a specific date or venue you need to explain this in your challenge.
Please be clear, this is not a club or a business. If you are mad enough to come up with an idea and daft enough to do it you do so at your own risk. See http://www.darwinawards.com/
As a starter perhaps think about Tough Guy (cross-country run + assault course = mud, sweat and beers) on 29 January 2012
Friday 30 December 2011
Tony Williams Cascade Intervals
This is the Tony Williams session called Cascade Intervals
Ride at 100rpm cadence, eg 10 strokes each 6 seconds
Warm-up 10min
1.Hard ride 4mins then Easy Ride 2mins
2.Hard ride 3mins then Easy Ride 2mins
3.Hard ride 2mins then Easy Ride 2mins
4.Hard ride 1mins then Easy Ride 2mins
5.Hard ride 1mins then Easy Ride 2mins
6.Hard ride 2mins then Easy Ride 2mins
7.Hard ride 3mins then Easy Ride 2mins
8.Hard ride 4mins then Easy Ride 2mins
Recovery ride, 15min
Cool-down 5min
This is the Tim Rogers playlist
(tracks amended to fit the time as best as possible)
1 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC Powera -- 0:05:06 mins
2 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:09:13 mins
3 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 0:13:17 mins
4 Track 04 1:58 28/11/2009 14:55 supa funky cd1 sup -- 0:15:15 mins
5 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:18:33 mins
6 Put Your Hands Up For Detroit 2:08 22/10/2007 22:3 -- 0:20:41 mins
7 Ready To Go 2:40 16/07/2007 21:10 Republica 60 Wor -- 0:23:21 mins
8 Sofa Song 2:13 22/05/2007 22:22 The Kooks Inside -- 0:25:34 mins
9 TW_1min_effort 1:10 30/12/2011 10:32 1 30/12/2 -- 0:26:44 mins
10 Track 08 2:03 22/05/2007 22:22 kula shaker kula s -- 0:28:47 mins
11 TW_1min_effort 1:10 30/12/2011 10:32 1 30/12/2 -- 0:29:57 mins
12 Sofa Song 2:13 22/05/2007 22:22 The Kooks Inside -- 0:32:10 mins
13 Ready To Go 2:40 16/07/2007 21:10 Republica 60 Wor -- 0:34:50 mins
14 Put Your Hands Up For Detroit 2:08 22/10/2007 22:3 -- 0:36:58 mins
15 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:40:16 mins
16 Track 04 1:58 28/11/2009 14:55 supa funky cd1 sup -- 0:42:14 mins
17 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 0:46:18 mins
18 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:50:25 mins
19 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:55:05 mins
Ride at 100rpm cadence, eg 10 strokes each 6 seconds
Warm-up 10min
1.Hard ride 4mins then Easy Ride 2mins
2.Hard ride 3mins then Easy Ride 2mins
3.Hard ride 2mins then Easy Ride 2mins
4.Hard ride 1mins then Easy Ride 2mins
5.Hard ride 1mins then Easy Ride 2mins
6.Hard ride 2mins then Easy Ride 2mins
7.Hard ride 3mins then Easy Ride 2mins
8.Hard ride 4mins then Easy Ride 2mins
Recovery ride, 15min
Cool-down 5min
This is the Tim Rogers playlist
(tracks amended to fit the time as best as possible)
1 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC Powera -- 0:05:06 mins
2 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:09:13 mins
3 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 0:13:17 mins
4 Track 04 1:58 28/11/2009 14:55 supa funky cd1 sup -- 0:15:15 mins
5 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:18:33 mins
6 Put Your Hands Up For Detroit 2:08 22/10/2007 22:3 -- 0:20:41 mins
7 Ready To Go 2:40 16/07/2007 21:10 Republica 60 Wor -- 0:23:21 mins
8 Sofa Song 2:13 22/05/2007 22:22 The Kooks Inside -- 0:25:34 mins
9 TW_1min_effort 1:10 30/12/2011 10:32 1 30/12/2 -- 0:26:44 mins
10 Track 08 2:03 22/05/2007 22:22 kula shaker kula s -- 0:28:47 mins
11 TW_1min_effort 1:10 30/12/2011 10:32 1 30/12/2 -- 0:29:57 mins
12 Sofa Song 2:13 22/05/2007 22:22 The Kooks Inside -- 0:32:10 mins
13 Ready To Go 2:40 16/07/2007 21:10 Republica 60 Wor -- 0:34:50 mins
14 Put Your Hands Up For Detroit 2:08 22/10/2007 22:3 -- 0:36:58 mins
15 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:40:16 mins
16 Track 04 1:58 28/11/2009 14:55 supa funky cd1 sup -- 0:42:14 mins
17 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 0:46:18 mins
18 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:50:25 mins
19 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:55:05 mins
Monday 19 December 2011
Tony Williams set, put to music
This is the Tony Williams session called 10min tempos
Warm-up 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Cool-down 5min
This is the Tim Rogers playlist (tracks amended to fit the time)
1 Track 09 5:25 28/11/2009 14:56 spinn_feb2006 spin -- 0:05:25 mins
2 TonyWilliams001 10:19 19/12/2011 15:46 -- 0:15:44 mins
3 Hard As A Rock 4:32 24/10/2008 21:39 AC/DC Hard A -- 0:20:16 mins
4 TonyWilliams002 10:32 19/12/2011 16:03 -- 0:30:48 mins
5 Lust For Life 5:14 03/07/2011 10:49 Iggy Pop Lust -- 0:36:02 mins
6 TonyWilliams003 9:54 19/12/2011 17:24 -- 0:45:56 mins
7 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:50:03 mins
8 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:54:43 mins
TonyWilliams 1 - Faithless compilation
TonyWilliams 2 - Edited Christopher Lawrence - Rush Hour
TonyWilliams 3 - Compilation from Solar Spectrum
Warm-up 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Cool-down 5min
This is the Tim Rogers playlist (tracks amended to fit the time)
1 Track 09 5:25 28/11/2009 14:56 spinn_feb2006 spin -- 0:05:25 mins
2 TonyWilliams001 10:19 19/12/2011 15:46 -- 0:15:44 mins
3 Hard As A Rock 4:32 24/10/2008 21:39 AC/DC Hard A -- 0:20:16 mins
4 TonyWilliams002 10:32 19/12/2011 16:03 -- 0:30:48 mins
5 Lust For Life 5:14 03/07/2011 10:49 Iggy Pop Lust -- 0:36:02 mins
6 TonyWilliams003 9:54 19/12/2011 17:24 -- 0:45:56 mins
7 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:50:03 mins
8 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:54:43 mins
TonyWilliams 1 - Faithless compilation
TonyWilliams 2 - Edited Christopher Lawrence - Rush Hour
TonyWilliams 3 - Compilation from Solar Spectrum
Wednesday 14 December 2011
Playlist 111214 for Spinn Class
Playlist 111214 for Spinn Class
1 Miscalate - Original Mix 8:33 31/07/2011 17:22 Aud -- 0:08:33 mins
2 Track 12 8:20 28/11/2009 14:56 spinn_feb2006 spin -- 0:16:53 mins
3 Track 09 5:25 28/11/2009 14:56 spinn_feb2006 spin -- 0:22:18 mins
4 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 0:28:08 mins
5 Hard As A Rock 4:32 24/10/2008 21:39 AC/DC Hard A -- 0:32:40 mins
6 Personal Jesus 4:07 12/05/2007 11:47 Marilyn Manso -- 0:36:47 mins
7 Burn it to the Ground 3:31 14/03/2010 16:19 Nickel -- 0:40:18 mins
8 Little Angel 2:52 31/07/2011 17:03 Hard-Fi Once U -- 0:43:10 mins
9 Boogie Man 4:07 03/07/2011 11:06 AC/DC Ballbreake -- 0:47:17 mins
10 Track 09 6:54 28/11/2009 14:56 spinn blue 60 spinn -- 0:54:11 mins
11 Thunderstruck 4:53 07/03/2010 11:15 AC/DC The Raz -- 0:59:04 mins
12 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC Powera -- 1:04:10 mins
13 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 1:08:50 mins
14 Empire 3:25 05/11/2007 21:09 Kasabian Empire Pop -- 1:12:15 mins
15 Valentine - Original Mix 7:21 22/05/2007 22:22 Ste -- 1:19:36 mins
Tuesday 6 December 2011
Quick update on triathlon winter training in December
Swimming (2-3 lanes) - coach, Steve Hickson on 5 December 2011 and 12 December at 7.00pm at Aquasplash (1 hour)
Spinning - coach, Tim Rogers on Thursday 8 December 2011
Swim/Spin training to resume in the new year.
Remember to get your membership booked on-line:
Cheers all
Darren
JTC
Tuesday 29 November 2011
TRIATHLON AND WINTER TRAINING
TRIATHLON AND WINTER TRAINING
There is a Jersey Triathlon FaceBook page at http://www.facebook.com/groups/141913405842582/?ref=ts
Below are some notes which might help you get started.
SWIM
Winter is a great time to start triathlon training because it is ‘back to basics’ time. There is coached swimming on Monday evenings at AquaSplash at 8pm (I think) and many swim at 6:30 am on Wed, Thurs and Fri, although it is a while since I was last in the pool. I know there are a bunch who also swim at 12noon. The coached swimming is excellent since it is about technique not speed, and the coach is really patient and very good.
BIKE
I run spinning classes at BodyRox on Tues 7:30am and Wed 5:45pm. There are membership and pay-as-you-go options. I also run a 7pm class on Thursdays just for Triathletes. This is a great way to get fit away from the wind, rain, darkness and traffic. There are also club rides on Saturdays and Sundays at 8:30am from the Gunsite café. The Velo Cycling Club also have a club ride from the Steam Clock at 9am on Sat and Sun – if you think 8:30am is a bit too early.
RUN
The Spartans run on Tuesdays from West Park at 6pm. These are good and fun sessions. I might also start doing additional run sessions, but not really decided yet. There is FaceBook page called “Run Jersey” and a couple of other web-based running groups/clubs.
See http://www.facebook.com/pages/Run-Jersey/209278752443250
GENERAL ADVICE
I 'retired' from Triathlon in 2006 after the Commonwealths but still swim, bike, run as well as rowing etc., although not competitively anymore!
I also have a website http://www.timhjrogers.com/pt/triathlon.html
This contains advice on swim, bike and run.
Swim http://www.timhjrogers.com/pt/swim.html
Some suggested sessions and video etc
Bike http://www.timhjrogers.com/pt/bike.html
Some Q&A and some 'How To' Guides at the bottom of the page
Run http://www.timhjrogers.com/pt/run.html
Some notes about running
Saturday 26 November 2011
Playlist 111126
Playlist 111126
1 We Found Love (Feat. Calvin Harris) 3:36 26/11/201 -- 0:03:36 mins
2 Painkiller 6:51 26/11/2011 18:17 Freestylers Rpm -- 0:10:27 mins
3 Night Of Your Life (Feat. Jennifer Hudson) 3:42 26 -- 0:14:09 mins
4 Turn It Up Ft. Anna Nordell 4:03 26/11/2011 17:04 -- 0:18:12 mins
5 Never Miss a Beat 3:10 31/07/2011 16:54 Kaiser Chi -- 0:21:22 mins
6 Track 15 kylie slow 7:14 12/05/2007 11:47 Track 15 -- 0:28:36 mins
7 Levels Of Existence 6:36 26/11/2011 18:03 Solar Sp -- 0:35:12 mins
8 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:39:19 mins
9 Otherland 6:52 26/11/2011 17:48 Solar Spectrum (R -- 0:46:11 mins
10 Raindrops (Encore une fois) [Extended Mix] 5:15 17 -- 0:51:26 mins
11 Amazing 5:42 26/11/2011 18:25 Seal Rpm 39 Pop -- 0:57:08 mins
12 Copy Control Cat - Phatjak Remix 8:09 12/05/2007 1 -- 1:05:17 mins
13 Track 06 show you what i\'m capable of 3:30 12/05/ -- 1:08:47 mins
14 smells like teen spirit 6:46 09/11/2011 15:22 smel -- 1:15:33 mins
15 Strange 3:38 26/11/2011 17:03 Wet Wet Wet The Gre -- 1:19:11 mins
Monday 31 October 2011
Playlist 111031 - For w/c 31 Oct 2011
Playlist 111031
1 120bpm flat cruise, summer1 t 4:47 11/09/2011 20:3 -- 0:04:47 mins
2 extract_pace_to_sprint2 2:25 11/09/2011 20:31 -- 0:07:12 mins
3 extract_sprint 2:25 11/09/2011 20:32 -- 0:09:37 mins
4 eup_cd2o04 5:02 11/09/2011 20:31 Spinninterval -- 0:14:39 mins
5 Where Them Girls At 3:31 15/10/2011 09:54 David Gu -- 0:18:10 mins
6 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC Powera -- 0:23:16 mins
7 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 0:29:06 mins
8 D.E.V.I.L - Michael Woods Mix 3:01 11/09/2011 20:3 -- 0:32:07 mins
9 row002_18Olive 6:41 02/07/2010 19:17 -- 0:38:48 mins
10 Club Can\'t Handle Me 3:53 20/08/2010 07:37 Flo Ri -- 0:42:41 mins
11 Underdog 4:33 03/04/2011 17:21 Kasabian Mastermix -- 0:47:14 mins
12 Beware Of The Dog 3:09 12/06/2011 16:13 Jamelia W -- 0:50:23 mins
13 The Return Of Nothing - Evolution Mix 3:57 11/09/2 -- 0:54:20 mins
14 Never Miss a Beat 3:10 31/07/2011 16:54 Kaiser Chi -- 0:57:30 mins
15 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 1:01:28 mins
16 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs Elega -- 1:06:00 mins
17 Warriors Dance 5:12 03/04/2011 17:19 The Prodigy -- 1:11:12 mins
18 row001_thunder2 4:25 02/07/2010 19:17 -- 1:15:37 mins
19 Just A Ride 3:21 03/04/2011 16:59 Jem Finally Wok -- 1:18:58 mins
20 unsquare dance 2:01 31/05/2010 18:14 Dave Brubeck -- 1:20:59 mins
21 Saturn - Original Mix 7:48 03/04/2011 17:08 Sebast -- 1:28:47 mins
22 Confusion 8:23 11/09/2011 20:34 New Order Blade S -- 1:37:10 mins
1 120bpm flat cruise, summer1 t 4:47 11/09/2011 20:3 -- 0:04:47 mins
2 extract_pace_to_sprint2 2:25 11/09/2011 20:31 -- 0:07:12 mins
3 extract_sprint 2:25 11/09/2011 20:32 -- 0:09:37 mins
4 eup_cd2o04 5:02 11/09/2011 20:31 Spinninterval -- 0:14:39 mins
5 Where Them Girls At 3:31 15/10/2011 09:54 David Gu -- 0:18:10 mins
6 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC Powera -- 0:23:16 mins
7 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 0:29:06 mins
8 D.E.V.I.L - Michael Woods Mix 3:01 11/09/2011 20:3 -- 0:32:07 mins
9 row002_18Olive 6:41 02/07/2010 19:17 -- 0:38:48 mins
10 Club Can\'t Handle Me 3:53 20/08/2010 07:37 Flo Ri -- 0:42:41 mins
11 Underdog 4:33 03/04/2011 17:21 Kasabian Mastermix -- 0:47:14 mins
12 Beware Of The Dog 3:09 12/06/2011 16:13 Jamelia W -- 0:50:23 mins
13 The Return Of Nothing - Evolution Mix 3:57 11/09/2 -- 0:54:20 mins
14 Never Miss a Beat 3:10 31/07/2011 16:54 Kaiser Chi -- 0:57:30 mins
15 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 1:01:28 mins
16 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs Elega -- 1:06:00 mins
17 Warriors Dance 5:12 03/04/2011 17:19 The Prodigy -- 1:11:12 mins
18 row001_thunder2 4:25 02/07/2010 19:17 -- 1:15:37 mins
19 Just A Ride 3:21 03/04/2011 16:59 Jem Finally Wok -- 1:18:58 mins
20 unsquare dance 2:01 31/05/2010 18:14 Dave Brubeck -- 1:20:59 mins
21 Saturn - Original Mix 7:48 03/04/2011 17:08 Sebast -- 1:28:47 mins
22 Confusion 8:23 11/09/2011 20:34 New Order Blade S -- 1:37:10 mins
Sunday 2 October 2011
Planning Winter Training Programme 2011 to 2012
Planning Winter Training Programme 2011 to 2012
WEIGHTS AT ROWING CLUB
Soon time to start winter training with the Rowing Club: 6am on Mon, Wed and Fridays. I will start designing a training plan but will probably be similar to last year. This means warm-up, then 2minutes at each exercise station. We'll have between 7 to 10 stations and you work and rotate for the hour. Then warm-down.
I am also keen to do some Concept2 trials so that people are fit for Jersey v Guernsey in February and then the UK and European Indoor Rowing Competition in March.
SPINNING AT BODYROX
As well as Mon 7am and Wed 6pm Spinn will start sessions for Triathlon Club as follows.
> Thursday, November 03, 2011 - Tim
> Thursday, November 10, 2011 - Tim
> Thursday, November 17, 2011 - Jo
> Thursday, November 24, 2011 - Jo
> Thursday, December 01, 2011 - Tim
> Thursday, December 08, 2011 - Tim
> Ditch the rest of December (holiday season)
> Thursday, January 05, 2012 - Jo
> Thursday, January 12, 2012 - Jo
> Thursday, January 19, 2012 - Tim
> Thursday, January 26, 2012 - Tim
> Thursday, February 02, 2012 - Jo
> Thursday, February 09, 2012 - Jo
> Thursday, February 16, 2012 - Tim
> Thursday, February 23, 2012 - Tim
> Thursday, March 01, 2012 - Jo
> Thursday, March 08, 2012 - Jo
> Thursday, March 15, 212 - Tim
> Thursday, March 22, 2012 - Tim
WEIGHTS AT ROWING CLUB
Soon time to start winter training with the Rowing Club: 6am on Mon, Wed and Fridays. I will start designing a training plan but will probably be similar to last year. This means warm-up, then 2minutes at each exercise station. We'll have between 7 to 10 stations and you work and rotate for the hour. Then warm-down.
I am also keen to do some Concept2 trials so that people are fit for Jersey v Guernsey in February and then the UK and European Indoor Rowing Competition in March.
SPINNING AT BODYROX
As well as Mon 7am and Wed 6pm Spinn will start sessions for Triathlon Club as follows.
> Thursday, November 03, 2011 - Tim
> Thursday, November 10, 2011 - Tim
> Thursday, November 17, 2011 - Jo
> Thursday, November 24, 2011 - Jo
> Thursday, December 01, 2011 - Tim
> Thursday, December 08, 2011 - Tim
> Ditch the rest of December (holiday season)
> Thursday, January 05, 2012 - Jo
> Thursday, January 12, 2012 - Jo
> Thursday, January 19, 2012 - Tim
> Thursday, January 26, 2012 - Tim
> Thursday, February 02, 2012 - Jo
> Thursday, February 09, 2012 - Jo
> Thursday, February 16, 2012 - Tim
> Thursday, February 23, 2012 - Tim
> Thursday, March 01, 2012 - Jo
> Thursday, March 08, 2012 - Jo
> Thursday, March 15, 212 - Tim
> Thursday, March 22, 2012 - Tim
Sunday 11 September 2011
Playlist 110911
Playlist 110911
1 Moves Like Jagger (Studio Recording from the Voice -- 0:00:00 mins
2 C\'mon 5:14 12/02/2011 17:49 Tiësto Vs Diplo 100 S -- 0:05:14 mins
3 Sweat (Snoop Dogg vs. David Guetta) [Remix] 3:16 1 -- 0:08:30 mins
4 E.T. (Tiesto Radio Edit) 4:03 11/09/2011 19:56 Kat -- 0:12:33 mins
5 Ocean Of Sadness - Original Mix 8:49 22/05/2007 22 -- 0:21:22 mins
6 eup_cd2o04 5:02 11/09/2011 20:31 Spinninterval -- 0:26:24 mins
7 Phatt Bass - Warp Brothers Phatt Mix 3:34 11/09/20 -- 0:29:58 mins
8 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 0:35:48 mins
9 Salva Mea (Way Out West Remix) 7:50 12/05/2007 11: -- 0:43:38 mins
10 Nightmare (original sinister strings mix) 3:24 31/ -- 0:47:02 mins
11 No One Knows 4:39 12/05/2007 11:47 Queens Of The S -- 0:51:41 mins
12 Supermassive Black Hole 3:29 22/05/2007 22:22 Muse -- 0:55:10 mins
13 She Sells Sanctuary 4:25 03/11/2007 07:43 The Cult -- 0:59:35 mins
14 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 1:02:59 mins
15 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 1:07:46 mins
16 Born This Way 4:20 11/09/2011 19:48 Lady Gaga Bor -- 1:12:06 mins
17 Empire 3:25 05/11/2007 21:09 Kasabian Empire Pop -- 1:15:31 mins
1 Moves Like Jagger (Studio Recording from the Voice -- 0:00:00 mins
2 C\'mon 5:14 12/02/2011 17:49 Tiësto Vs Diplo 100 S -- 0:05:14 mins
3 Sweat (Snoop Dogg vs. David Guetta) [Remix] 3:16 1 -- 0:08:30 mins
4 E.T. (Tiesto Radio Edit) 4:03 11/09/2011 19:56 Kat -- 0:12:33 mins
5 Ocean Of Sadness - Original Mix 8:49 22/05/2007 22 -- 0:21:22 mins
6 eup_cd2o04 5:02 11/09/2011 20:31 Spinninterval -- 0:26:24 mins
7 Phatt Bass - Warp Brothers Phatt Mix 3:34 11/09/20 -- 0:29:58 mins
8 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 0:35:48 mins
9 Salva Mea (Way Out West Remix) 7:50 12/05/2007 11: -- 0:43:38 mins
10 Nightmare (original sinister strings mix) 3:24 31/ -- 0:47:02 mins
11 No One Knows 4:39 12/05/2007 11:47 Queens Of The S -- 0:51:41 mins
12 Supermassive Black Hole 3:29 22/05/2007 22:22 Muse -- 0:55:10 mins
13 She Sells Sanctuary 4:25 03/11/2007 07:43 The Cult -- 0:59:35 mins
14 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 1:02:59 mins
15 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 1:07:46 mins
16 Born This Way 4:20 11/09/2011 19:48 Lady Gaga Bor -- 1:12:06 mins
17 Empire 3:25 05/11/2007 21:09 Kasabian Empire Pop -- 1:15:31 mins
Saturday 27 August 2011
Triathlon tomorrow - Predicted time 2:33
Getting ready for Triathlon tomorrow involves dusting down kit not used in 5 years (since 2006!)
Set-up Swim
Just realised I don't fit in my wetsuit!! Have been wondering 'round the house wearing it to try and make it stretch. Might be lucky enough to get into it tomorrow but not sure I will be able to breath. Inhaling is a real challenge against the tight rubber of the suit.
I also anticipate a fun time trying to peel it off at the end of the swim. However I think I'd still be better with a wetsuit rather than without since I have not done anything like this for 5 years I suspect I will benefit from the buoyancy (which will make-up for poor technique) and also allow me to float and rest if I get tired.
Estimated time for swim 30minutes
Set-up Bike
Quick pump of tyres, test of brakes and a ride up and down the road trying to get my feet in and out of the shoes for a fast start and finish to the bike section. I suspect I may be OK at this, but may be disappointed to make a slick professional start and then only cycle along at 20mph!
Set-up Speedo
The I.S.O. tire size consists of a tire width and a bead seat diameter. Both of these numbers are in millimeters. For example, a 28-622 (700 x 28C) tire has a nominal width of 28mm on a rim with a bead seat diameter of 622 mm
To get an approximate diameter (in mm) add the bead seat diameter to twice the tire width (since the tire comes into the diameter twice: 622 + (28 X 2) = 678. Multiply this by pi (3.142) to get the circumference in mm = 2130.
I think my calcs are tyre = 23-622
622 + (23 x 2) = 668 x 3.142 (pi) = 2100 as good as damn it
I'm not entirely sure I trust this so might strap the Garmin to the bike too. Knowing my speed should motivate me to work harder/faster…never enough speed and likely to be far behind all my rivals so the clocks are the only inductors of how well I am doing!
My legs are very tired having completed the Etape du Tour, 48 Mile Ultra Marathon, a series of rowing endurance races and more recently started marathon training and canoeing for the Thames River Challenge. However despite being very, very tired. I am reasonably fit.
Estimated time for bike 75minutes
Set-up Run
Thinking of using the old shoes from 2006. They have not done much milage and have elastic laces. No point in losing time fiddling around with lace-up marathon shoes. I have lots of stamina in the legs due to events listed above, but I have no speed. I can trot out 10min/mile pace for 50 miles, and don't expect to be super fast tomorrow.
Estimated time for run 6 x 8/min miles = 48minutes
TOTAL ESTIMATED TIME 2HOURS 33 MINS
Triathlon Packing List
BEFORE
Contact lenses
Sun screen
Fuel
Food
Race belt
Phone
Pins
SWIM
Googles
Hat
Cossie
Vasaline
Mat
Towel
Bowl
BIKE
Bike
Pump
Tyres and Tools
Bento Box
Helmet
Glasses
Bottles
Garmin
Elastic bands
RUN
Shoes
Socks
Hat
AFTER
Warm clothes
Towel
Flip Flops
Money
Waterproofs
Water
Food
Set-up Swim
Just realised I don't fit in my wetsuit!! Have been wondering 'round the house wearing it to try and make it stretch. Might be lucky enough to get into it tomorrow but not sure I will be able to breath. Inhaling is a real challenge against the tight rubber of the suit.
I also anticipate a fun time trying to peel it off at the end of the swim. However I think I'd still be better with a wetsuit rather than without since I have not done anything like this for 5 years I suspect I will benefit from the buoyancy (which will make-up for poor technique) and also allow me to float and rest if I get tired.
Estimated time for swim 30minutes
Set-up Bike
Quick pump of tyres, test of brakes and a ride up and down the road trying to get my feet in and out of the shoes for a fast start and finish to the bike section. I suspect I may be OK at this, but may be disappointed to make a slick professional start and then only cycle along at 20mph!
Set-up Speedo
The I.S.O. tire size consists of a tire width and a bead seat diameter. Both of these numbers are in millimeters. For example, a 28-622 (700 x 28C) tire has a nominal width of 28mm on a rim with a bead seat diameter of 622 mm
To get an approximate diameter (in mm) add the bead seat diameter to twice the tire width (since the tire comes into the diameter twice: 622 + (28 X 2) = 678. Multiply this by pi (3.142) to get the circumference in mm = 2130.
I think my calcs are tyre = 23-622
622 + (23 x 2) = 668 x 3.142 (pi) = 2100 as good as damn it
I'm not entirely sure I trust this so might strap the Garmin to the bike too. Knowing my speed should motivate me to work harder/faster…never enough speed and likely to be far behind all my rivals so the clocks are the only inductors of how well I am doing!
My legs are very tired having completed the Etape du Tour, 48 Mile Ultra Marathon, a series of rowing endurance races and more recently started marathon training and canoeing for the Thames River Challenge. However despite being very, very tired. I am reasonably fit.
Estimated time for bike 75minutes
Set-up Run
Thinking of using the old shoes from 2006. They have not done much milage and have elastic laces. No point in losing time fiddling around with lace-up marathon shoes. I have lots of stamina in the legs due to events listed above, but I have no speed. I can trot out 10min/mile pace for 50 miles, and don't expect to be super fast tomorrow.
Estimated time for run 6 x 8/min miles = 48minutes
TOTAL ESTIMATED TIME 2HOURS 33 MINS
Triathlon Packing List
BEFORE
Contact lenses
Sun screen
Fuel
Food
Race belt
Phone
Pins
SWIM
Googles
Hat
Cossie
Vasaline
Mat
Towel
Bowl
BIKE
Bike
Pump
Tyres and Tools
Bento Box
Helmet
Glasses
Bottles
Garmin
Elastic bands
RUN
Shoes
Socks
Hat
AFTER
Warm clothes
Towel
Flip Flops
Money
Waterproofs
Water
Food
Monday 22 August 2011
Summary of recent weekly training
---------------------------------
Sun 24/Apr swim6100mts bike161miles run0miles row0k weights0mins 10.9hrs
Sun 01/May swim4800mts bike163miles run43.5miles row0k weights0mins 16hrs
Sun 08/May swim5600mts bike123miles run24.5miles row6k weights0mins 12.2hrs
Sun 15/May swim5800mts bike96miles run38miles row0k weights0mins 12hrs
Sun 22/May swim4600mts bike82miles run12miles row10k weights0mins 8.4hrs
Sun 29/May swim2500mts bike169miles run37.5miles row0k weights0mins 14.9hrs
Sun 05/Jun swim2600mts bike212miles run38miles row0k weights0mins 17.3hrs
Sun 12/Jun swim3800mts bike68miles run32miles row15k weights0mins 10.2hrs
Sun 19/Jun swim2500mts bike32miles run27miles row30k weights30mins 8.9hrs
Sun 26/Jun swim0mts bike132miles run7.5miles row2k weights20mins 8.7hrs
Sun 03/Jul swim0mts bike116miles run33.5miles row22k weights0mins 12.4hrs
Sun 10/Jul swim0mts bike52miles run0miles row0k weights60mins 3.8hrs
Looking at the above its clear why I managed the Etape du Tour (11 Jul) OK. There are lots of weeks at 120 miles+ so I'd done the mileage OK.
Sun 17/Jul swim0mts bike116miles run25miles row10k weights0mins 10.4hrs
Sun 24/Jul swim0mts bike73miles run20miles row50k weights0mins 9.8hrs
Sun 31/Jul swim2300mts bike32miles run9miles row45k weights75mins 8.6hrs
Sun 07/Aug swim0mts bike42miles run50miles row0k weights0mins 8.5hrs
Looking at the above its amazing I managed the 48mile Ultra Marathon (6 Aug) when my weekly running mileage has been 20-30 miles. For an Ultra it should be 60+
Sun 14/Aug swim0mts bike74.5miles run4.5miles row80k weights80mins 12.7hrs
Sun 21/Aug swim2000mts bike47miles run4.5miles row65k weights50mins 10hrs
This is the anticipated schedule which might allow me to be Triathlon fit and be ready for the Thames Great River Race. The challenge will be if I can cope with this volume of training.
Sun 28/Aug swim7600mts bike118miles run18miles row50k weights40mins 16.1hrs
Sun 04/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs
Sun 11/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs
Sun 18/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs
Sun 24/Apr swim6100mts bike161miles run0miles row0k weights0mins 10.9hrs
Sun 01/May swim4800mts bike163miles run43.5miles row0k weights0mins 16hrs
Sun 08/May swim5600mts bike123miles run24.5miles row6k weights0mins 12.2hrs
Sun 15/May swim5800mts bike96miles run38miles row0k weights0mins 12hrs
Sun 22/May swim4600mts bike82miles run12miles row10k weights0mins 8.4hrs
Sun 29/May swim2500mts bike169miles run37.5miles row0k weights0mins 14.9hrs
Sun 05/Jun swim2600mts bike212miles run38miles row0k weights0mins 17.3hrs
Sun 12/Jun swim3800mts bike68miles run32miles row15k weights0mins 10.2hrs
Sun 19/Jun swim2500mts bike32miles run27miles row30k weights30mins 8.9hrs
Sun 26/Jun swim0mts bike132miles run7.5miles row2k weights20mins 8.7hrs
Sun 03/Jul swim0mts bike116miles run33.5miles row22k weights0mins 12.4hrs
Sun 10/Jul swim0mts bike52miles run0miles row0k weights60mins 3.8hrs
Looking at the above its clear why I managed the Etape du Tour (11 Jul) OK. There are lots of weeks at 120 miles+ so I'd done the mileage OK.
Sun 17/Jul swim0mts bike116miles run25miles row10k weights0mins 10.4hrs
Sun 24/Jul swim0mts bike73miles run20miles row50k weights0mins 9.8hrs
Sun 31/Jul swim2300mts bike32miles run9miles row45k weights75mins 8.6hrs
Sun 07/Aug swim0mts bike42miles run50miles row0k weights0mins 8.5hrs
Looking at the above its amazing I managed the 48mile Ultra Marathon (6 Aug) when my weekly running mileage has been 20-30 miles. For an Ultra it should be 60+
Sun 14/Aug swim0mts bike74.5miles run4.5miles row80k weights80mins 12.7hrs
Sun 21/Aug swim2000mts bike47miles run4.5miles row65k weights50mins 10hrs
This is the anticipated schedule which might allow me to be Triathlon fit and be ready for the Thames Great River Race. The challenge will be if I can cope with this volume of training.
Sun 28/Aug swim7600mts bike118miles run18miles row50k weights40mins 16.1hrs
Sun 04/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs
Sun 11/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs
Sun 18/Sep swim7500mts bike112miles run18miles row50k weights40mins 15.8hrs
Sunday 21 August 2011
Rowing Quotes
"No, I'm not on steroids. But thanks for asking."
"While rowing, it is rude to count the people you pass out loud."
"The quicker we stroke, the faster we come"
Impressively long both on and off the water
Lightweight Rowing: We may be hungry, but We look better in Spandex
Sark2Jersey "Anyone can row a thousand meters, it's the next thirty thousand that count"
"While rowing, it is rude to count the people you pass out loud."
"The quicker we stroke, the faster we come"
Impressively long both on and off the water
Lightweight Rowing: We may be hungry, but We look better in Spandex
Sark2Jersey "Anyone can row a thousand meters, it's the next thirty thousand that count"
Great Triathlon Quotes
If God invented marathons to keep people from doing anything more stupid, then the Ironman must have taken Him by surprise and Greenlight Ultra must have completely dumbfounded Him
"Triathlon - It's not about finding your limits. It's about finding out what lies just beyond them."
Only a triathlete would call a bottle of sugar water their "Nutrition"
It had a cartoon drawing of a guy obviously out on a dinner date with a woman. The woman is burying her head in her arms on the table as the guy is saying something along the lines of..."Did I mention that I do triathlons?"
"You can keep going and your legs might hurt for a week or you can quit and your mind will hurt for a lifetime."
Mark Allen - Ironman
Swim like your gonna drown, Ride like you stole it and Run like they are chasing you.
"Screw this, I''m sticking with marathons. They're easier."
"You do Marathons, how cute"
"18 WEEKS AGO... THIS SEEMED LIKE A GOOD IDEA"
"Life is Simple. Triathlon. Swim. Bike. Run. Eat. Sleep."
It doesn't get any easier; you just get faster. -Greg Lemond
The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it. - Michelangelo
"Triathlon - It's not about finding your limits. It's about finding out what lies just beyond them."
Only a triathlete would call a bottle of sugar water their "Nutrition"
It had a cartoon drawing of a guy obviously out on a dinner date with a woman. The woman is burying her head in her arms on the table as the guy is saying something along the lines of..."Did I mention that I do triathlons?"
"You can keep going and your legs might hurt for a week or you can quit and your mind will hurt for a lifetime."
Mark Allen - Ironman
Swim like your gonna drown, Ride like you stole it and Run like they are chasing you.
"Screw this, I''m sticking with marathons. They're easier."
"You do Marathons, how cute"
"18 WEEKS AGO... THIS SEEMED LIKE A GOOD IDEA"
"Life is Simple. Triathlon. Swim. Bike. Run. Eat. Sleep."
It doesn't get any easier; you just get faster. -Greg Lemond
The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it. - Michelangelo
Great Sport Quotes
Running
The Race is not always to the swift, but to those who keep running. - Unknown
May your best miles be covered on Foot – Big Peach Running Company
"Runners just do it - they run for the finish line even if someone else has reached it first."
-Nike
"I'm going to go out a winner if I have to find a high school race to win my last race." - Johnny Gray
"It hurts up to a point and then it doesn't get any worse." - Ann Trason
"You have to forget your last marathon before you try another. Your mind can't know what's coming." - Frank Shorter
Nothing’s better than the wind at your back, the sun in front of you and your friend beside you – A runner’s creed
"The will to win means nothing if you haven't the will to prepare." - Juma Ikangaa, 1989 NYC Marathon winner
"Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving." - Maurice Greene (attributed to Roger Bannister shortly after running the first sub-4 mile)
"I like running because it's a challenge. If you run hard, there's the pain - and you've got to work your way through the pain. You know, lately it seems all you hear is? Don't overdo it' and? Don't push yourself.' Well, I think that's a lot of bull. If you push the human body, it will respond." - Bob Clarke, Philadelphia Flyers general manager, NHL Hall of Fame.
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon." -Emil Zatopek
"The marathon's about being in contention over the last 10K. That's when it's about what you have in your core. You have run all the strength, all the superficial fitness out of yourself, and it really comes down to what's left inside you. To be able to draw deep and pull something out of yourself is one of the most tremendous things about the marathon." - Rob de Castella
To describe the agony of a marathon to someone who's never run it is like trying to explain color to someone who was born blind. Jerome Drayton
Marathon running is a terrible experience: monotonous, heavy, and exhausting.
Veikko Karvonen, 1954 European and Boston Marathon Champ
I'm never going to run this again. Grete Waitz after winning her first of nine New York City marathons
The marathon can humble you. Bill Rodgers
I am too tired, even to be happy. Gelindo Bordin, Italy, immediately after winning the Olympic Marathon in Seoul
I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known. Emil Zatopek's description of the Olympic Marathon win in Helsinki
Get going. Get up and walk if you have to, but finish the damned race. Ron Hill to Jerome Drayton during the 1970 Boston Marathon
Blink and you miss a sprint. The 10,000 meters is lap after lap of waiting. Theatrically, the mile is just the right length: beginning, middle, end, a story unfolding. Sebastian Coe
Running is like mouthwash; if you can feel the burn, its working. Brian Tackett
Life is short... running makes it seem longer. Baron Hansen
Running a marathon is 90% mental toughness. The rest is in your head - unknown
When people ask me why I run, I tell them, there's not really a reason, it's just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got. Courtney Parsons
People don't know why we run, but it's the hard work you put into practice, and the reward you get from the race. Courtney Parsons
I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory! Sasha Azevedo
Running is one the best solutions to a clear mind. Sasha Azevedo
My greatest ideas stem from running. Sasha Azevedo
Every run is a great run! Sasha Azevedo
People ask why I run. I say, "If you have to ask, you will never understand". It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels. Erin Leonard
My sport is your team’s punishment
If you start to feel good during a marathon, don’t worry, that will pass
Yes, it really is hard. Yes, I had to train a lot. Yes, I know it is hard on the body. Yes, I know I am crazy and every marathon is 26.2 miles
"No doubt a brain and some shoes are essential for marathon success, although if it comes down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes." Don Kardong
"Thank God, it's over." Neil Cusack, 1974 marathon winner
Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed. ~Charles Schulz, Peanuts
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. ~P.Z. Pearce
The only reason I would take up jogging is so that I could hear heavy breathing again. ~Erma Bombeck
The difference between a jogger and a runner is an entry blank. ~George Sheehan
I don't think jogging is healthy, especially morning jogging. If morning joggers knew how tempting they looked to morning motorists, they would stay home and do sit-ups. ~Rita Rudner
The Marathon can humble you. – Bill Rodgers
The journey is more important than the destination.
Walking
If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk. ~Raymond Inmon
A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world. ~Paul Dudley White
I only went out for a walk and finally concluded to stay out till sundown, for going out, I found, was really going in. ~John Muir, 1913, in L.M. Wolfe, ed., John Muir, John of the Mountains: The Unpublished Journals of John Muir, 1938
Me thinks that the moment my legs begin to move, my thoughts begin to flow. ~Henry David Thoreau
Everywhere is walking distance if you have the time. ~Steven Wright
I have two doctors, my left leg and my right. ~G.M. Trevelyan
My father considered a walk among the mountains as the equivalent of churchgoing. ~Aldous Huxley
When you have worn out your shoes, the strength of the shoe leather has passed into the fiber of your body. I measure your health by the number of shoes and hats and clothes you have worn out. ~Ralph Waldo Emerson
Perhaps the truth depends on a walk around the lake. ~Wallace Stevens
After a day's walk everything has twice its usual value. ~George Macauley Trevelyan
I dream of hiking into my old age. ~Marlyn Doan
Thoughts come clearly while one walks. ~Thomas Mann
In every walk with nature one receives far more than he seeks. ~John Muir
Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it. ~Soren Kierkegaard
Nothing like a nighttime stroll to give you ideas. ~J.K. Rowling, "The Egg and The Eye," Harry Potter and the Goblet of Fire, 2000, spoken by the character Mad-Eye Moody
People say that losing weight is no walk in the park. When I hear that I think, yeah, that's the problem. ~Chris Adams
Make your feet your friend. ~J.M. Barrie
He who limps is still walking. ~Stanislaw J. Lec
Walking isn't a lost art - one must, by some means, get to the garage. ~Evan Esar
Your body is built for walking. ~Gary Yanker
The best remedy for a short temper is a long walk. ~Jacqueline Schiff
We live in a fast-paced society. Walking slows us down. ~Robert Sweetgall
Walking: the most ancient exercise and still the best modern exercise. ~Carrie Latet
An early-morning walk is a blessing for the whole day. ~Henry David Thoreau
If you pick 'em up, O Lord, I'll put 'em down. ~Author Unknown, "Prayer of the Tired Walker"
Walking is good for solving problems - it's like the feet are little psychiatrists. ~Pepper Giardino
If I could not walk far and fast, I think I should just explode and perish. ~Charles Dickens
Walking takes longer... than any other known form of locomotion except crawling. Thus it stretches time and prolongs life. Life is already too short to waste on speed. ~Edward Abbey, "Walking"
My grandmother started walking five miles a day when she was sixty. She's ninety-three today and we don't know where the hell she is. ~Ellen DeGeneres
Walking gets the feet moving, the blood moving, the mind moving. And movement is life. ~Carrie Latet
If you want to forget all your other troubles, wear too tight shoes. ~The Houghton Line, November 1965
Don't let people drive you crazy when you know it's in walking distance. ~Author Unknown
Fitness
"There's something wrong with a society that drives a car to work out in a gym." Bill Nye The Science Guy
"Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made." - Patti Sue Plumer, U.S. Olympian
Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley
If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. ~Joey Adams
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
Fitness - if it came in a bottle, everybody would have a great body. ~Cher
There is a necessity for a regulating discipline of exercise that, whilst evoking the human energies, will not suffer them to be wasted. ~Thomas de Quincey
The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck! ~Author Unknown
Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch
A man's health can be judged by which he takes two at a time - pills or stairs. ~Joan Welsh
The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." ~Rita Rudner
I have to exercise in the morning before my brain figures out what I'm doing. ~Marsha Doble
A bear, however hard he tries, grows tubby without exercise. ~A.A. Milne
I get my exercise acting as pallbearer to my friends who exercise. ~Chauncey Depew, also sometimes attributed in slightly different wording to Mark Twain
I really don't think I need buns of steel. I'd be happy with buns of cinnamon. ~Ellen DeGeneres
Commit to be fit. ~Author Unknown
Any workout which does not involve a certain minimum of danger or responsibility does not improve the body - it just wears it out. ~Norman Mailer
Exercise is a dirty word. Every time I hear it, I wash my mouth out with chocolate. ~Author Unknown
An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school. ~David Walters
It is exercise alone that supports the spirits, and keeps the mind in vigor. ~Marcus Tullius Cicero
I believe that the Good Lord gave us a finite number of heartbeats and I'm damned if I'm going to use up mine running up and down a street. ~Neil Armstrong on jogging, in an interview with Walter Cronkite
If your dog is fat, you're not getting enough exercise. ~Author Unknown
I am pushing sixty. That is enough exercise for me. ~Mark Twain
Exercise is the yuppie version of bulimia. ~Barbara Ehrenreich
Whenever I feel like exercise, I lie down until the feeling passes. ~Robert M. Hutchins
My idea of exercise is a good brisk sit. ~Phyllis Diller
Those who think they have not time for bodily exercise will sooner or later have to find time for illness – Edward Stanley Earl of Derby
Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps. ~Author Unknown
I consider exercise vulgar. It makes people smell. ~Alec Yuill Thornton
Other
Doubt can only be removed by action – Johann Wolfgang von Goethe
"Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible." - Doug Larson
"The woods are lovely dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep." - Robert Frost
"I have met my hero, and he is me." - George Sheehan
"Laziness is nothing more than the habit of resting before you get tired." - Jules Renard
"We can't all be heroes because someone has to sit on the curb and clap as they go by." - Will Rogers
The Race is not always to the swift, but to those who keep running. - Unknown
May your best miles be covered on Foot – Big Peach Running Company
"Runners just do it - they run for the finish line even if someone else has reached it first."
-Nike
"I'm going to go out a winner if I have to find a high school race to win my last race." - Johnny Gray
"It hurts up to a point and then it doesn't get any worse." - Ann Trason
"You have to forget your last marathon before you try another. Your mind can't know what's coming." - Frank Shorter
Nothing’s better than the wind at your back, the sun in front of you and your friend beside you – A runner’s creed
"The will to win means nothing if you haven't the will to prepare." - Juma Ikangaa, 1989 NYC Marathon winner
"Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving." - Maurice Greene (attributed to Roger Bannister shortly after running the first sub-4 mile)
"I like running because it's a challenge. If you run hard, there's the pain - and you've got to work your way through the pain. You know, lately it seems all you hear is? Don't overdo it' and? Don't push yourself.' Well, I think that's a lot of bull. If you push the human body, it will respond." - Bob Clarke, Philadelphia Flyers general manager, NHL Hall of Fame.
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon." -Emil Zatopek
"The marathon's about being in contention over the last 10K. That's when it's about what you have in your core. You have run all the strength, all the superficial fitness out of yourself, and it really comes down to what's left inside you. To be able to draw deep and pull something out of yourself is one of the most tremendous things about the marathon." - Rob de Castella
To describe the agony of a marathon to someone who's never run it is like trying to explain color to someone who was born blind. Jerome Drayton
Marathon running is a terrible experience: monotonous, heavy, and exhausting.
Veikko Karvonen, 1954 European and Boston Marathon Champ
I'm never going to run this again. Grete Waitz after winning her first of nine New York City marathons
The marathon can humble you. Bill Rodgers
I am too tired, even to be happy. Gelindo Bordin, Italy, immediately after winning the Olympic Marathon in Seoul
I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known. Emil Zatopek's description of the Olympic Marathon win in Helsinki
Get going. Get up and walk if you have to, but finish the damned race. Ron Hill to Jerome Drayton during the 1970 Boston Marathon
Blink and you miss a sprint. The 10,000 meters is lap after lap of waiting. Theatrically, the mile is just the right length: beginning, middle, end, a story unfolding. Sebastian Coe
Running is like mouthwash; if you can feel the burn, its working. Brian Tackett
Life is short... running makes it seem longer. Baron Hansen
Running a marathon is 90% mental toughness. The rest is in your head - unknown
When people ask me why I run, I tell them, there's not really a reason, it's just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got. Courtney Parsons
People don't know why we run, but it's the hard work you put into practice, and the reward you get from the race. Courtney Parsons
I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory! Sasha Azevedo
Running is one the best solutions to a clear mind. Sasha Azevedo
My greatest ideas stem from running. Sasha Azevedo
Every run is a great run! Sasha Azevedo
People ask why I run. I say, "If you have to ask, you will never understand". It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels. Erin Leonard
My sport is your team’s punishment
If you start to feel good during a marathon, don’t worry, that will pass
Yes, it really is hard. Yes, I had to train a lot. Yes, I know it is hard on the body. Yes, I know I am crazy and every marathon is 26.2 miles
"No doubt a brain and some shoes are essential for marathon success, although if it comes down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes." Don Kardong
"Thank God, it's over." Neil Cusack, 1974 marathon winner
Jogging is very beneficial. It's good for your legs and your feet. It's also very good for the ground. It makes it feel needed. ~Charles Schulz, Peanuts
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. ~P.Z. Pearce
The only reason I would take up jogging is so that I could hear heavy breathing again. ~Erma Bombeck
The difference between a jogger and a runner is an entry blank. ~George Sheehan
I don't think jogging is healthy, especially morning jogging. If morning joggers knew how tempting they looked to morning motorists, they would stay home and do sit-ups. ~Rita Rudner
The Marathon can humble you. – Bill Rodgers
The journey is more important than the destination.
Walking
If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk. ~Raymond Inmon
A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world. ~Paul Dudley White
I only went out for a walk and finally concluded to stay out till sundown, for going out, I found, was really going in. ~John Muir, 1913, in L.M. Wolfe, ed., John Muir, John of the Mountains: The Unpublished Journals of John Muir, 1938
Me thinks that the moment my legs begin to move, my thoughts begin to flow. ~Henry David Thoreau
Everywhere is walking distance if you have the time. ~Steven Wright
I have two doctors, my left leg and my right. ~G.M. Trevelyan
My father considered a walk among the mountains as the equivalent of churchgoing. ~Aldous Huxley
When you have worn out your shoes, the strength of the shoe leather has passed into the fiber of your body. I measure your health by the number of shoes and hats and clothes you have worn out. ~Ralph Waldo Emerson
Perhaps the truth depends on a walk around the lake. ~Wallace Stevens
After a day's walk everything has twice its usual value. ~George Macauley Trevelyan
I dream of hiking into my old age. ~Marlyn Doan
Thoughts come clearly while one walks. ~Thomas Mann
In every walk with nature one receives far more than he seeks. ~John Muir
Above all, do not lose your desire to walk. Every day I walk myself into a state of well-being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it. ~Soren Kierkegaard
Nothing like a nighttime stroll to give you ideas. ~J.K. Rowling, "The Egg and The Eye," Harry Potter and the Goblet of Fire, 2000, spoken by the character Mad-Eye Moody
People say that losing weight is no walk in the park. When I hear that I think, yeah, that's the problem. ~Chris Adams
Make your feet your friend. ~J.M. Barrie
He who limps is still walking. ~Stanislaw J. Lec
Walking isn't a lost art - one must, by some means, get to the garage. ~Evan Esar
Your body is built for walking. ~Gary Yanker
The best remedy for a short temper is a long walk. ~Jacqueline Schiff
We live in a fast-paced society. Walking slows us down. ~Robert Sweetgall
Walking: the most ancient exercise and still the best modern exercise. ~Carrie Latet
An early-morning walk is a blessing for the whole day. ~Henry David Thoreau
If you pick 'em up, O Lord, I'll put 'em down. ~Author Unknown, "Prayer of the Tired Walker"
Walking is good for solving problems - it's like the feet are little psychiatrists. ~Pepper Giardino
If I could not walk far and fast, I think I should just explode and perish. ~Charles Dickens
Walking takes longer... than any other known form of locomotion except crawling. Thus it stretches time and prolongs life. Life is already too short to waste on speed. ~Edward Abbey, "Walking"
My grandmother started walking five miles a day when she was sixty. She's ninety-three today and we don't know where the hell she is. ~Ellen DeGeneres
Walking gets the feet moving, the blood moving, the mind moving. And movement is life. ~Carrie Latet
If you want to forget all your other troubles, wear too tight shoes. ~The Houghton Line, November 1965
Don't let people drive you crazy when you know it's in walking distance. ~Author Unknown
Fitness
"There's something wrong with a society that drives a car to work out in a gym." Bill Nye The Science Guy
"Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made." - Patti Sue Plumer, U.S. Olympian
Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley
If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. ~Joey Adams
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
Fitness - if it came in a bottle, everybody would have a great body. ~Cher
There is a necessity for a regulating discipline of exercise that, whilst evoking the human energies, will not suffer them to be wasted. ~Thomas de Quincey
The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck! ~Author Unknown
Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch
A man's health can be judged by which he takes two at a time - pills or stairs. ~Joan Welsh
The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." ~Rita Rudner
I have to exercise in the morning before my brain figures out what I'm doing. ~Marsha Doble
A bear, however hard he tries, grows tubby without exercise. ~A.A. Milne
I get my exercise acting as pallbearer to my friends who exercise. ~Chauncey Depew, also sometimes attributed in slightly different wording to Mark Twain
I really don't think I need buns of steel. I'd be happy with buns of cinnamon. ~Ellen DeGeneres
Commit to be fit. ~Author Unknown
Any workout which does not involve a certain minimum of danger or responsibility does not improve the body - it just wears it out. ~Norman Mailer
Exercise is a dirty word. Every time I hear it, I wash my mouth out with chocolate. ~Author Unknown
An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school. ~David Walters
It is exercise alone that supports the spirits, and keeps the mind in vigor. ~Marcus Tullius Cicero
I believe that the Good Lord gave us a finite number of heartbeats and I'm damned if I'm going to use up mine running up and down a street. ~Neil Armstrong on jogging, in an interview with Walter Cronkite
If your dog is fat, you're not getting enough exercise. ~Author Unknown
I am pushing sixty. That is enough exercise for me. ~Mark Twain
Exercise is the yuppie version of bulimia. ~Barbara Ehrenreich
Whenever I feel like exercise, I lie down until the feeling passes. ~Robert M. Hutchins
My idea of exercise is a good brisk sit. ~Phyllis Diller
Those who think they have not time for bodily exercise will sooner or later have to find time for illness – Edward Stanley Earl of Derby
Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps. ~Author Unknown
I consider exercise vulgar. It makes people smell. ~Alec Yuill Thornton
Other
Doubt can only be removed by action – Johann Wolfgang von Goethe
"Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible." - Doug Larson
"The woods are lovely dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep." - Robert Frost
"I have met my hero, and he is me." - George Sheehan
"Laziness is nothing more than the habit of resting before you get tired." - Jules Renard
"We can't all be heroes because someone has to sit on the curb and clap as they go by." - Will Rogers
Tuesday 9 August 2011
Tim's training plan for week 8 Aug
Tim's training plan for week 8 Aug
Key aim is get fit for Thames River Race http://www.greatriverrace.co.uk/
Mon 07:00hrs spinning class (will still have sore legs from Sunday's 48mile run!)
Tue 05:45hrs canoe session
Tue 17:00hrs rowing session with Just Do It crew
Wed 06:00hrs weights or better still a swim session
Wed 18:00hrs spinning class
Thu 05:45hrs canoe session
Thu 17:00hrs rowing session with Just Do It crew
Fri 07:15hrs spinning class
Fri 18:00hrs weights or better still a swim session
Sat - canoe session or possibly a long bike or kayak session + weights
Sun - canoe session or JCA Road Race Series 4/5 8/10 laps?
Key aim is get fit for Thames River Race http://www.greatriverrace.co.uk/
Mon 07:00hrs spinning class (will still have sore legs from Sunday's 48mile run!)
Tue 05:45hrs canoe session
Tue 17:00hrs rowing session with Just Do It crew
Wed 06:00hrs weights or better still a swim session
Wed 18:00hrs spinning class
Thu 05:45hrs canoe session
Thu 17:00hrs rowing session with Just Do It crew
Fri 07:15hrs spinning class
Fri 18:00hrs weights or better still a swim session
Sat - canoe session or possibly a long bike or kayak session + weights
Sun - canoe session or JCA Road Race Series 4/5 8/10 laps?
Saturday 6 August 2011
Thoughts and Lessons from 48mi UltraMarathon 6 Aug 2011
Thoughts and Lessons from 48mi UltraMarathon 6 Aug 2011
Buying new shoes 1 week before the event was a great idea. I also bought new grey 1000 mile sock and my feet felt great! Unfortunately so many people told me this was a bad thing to try, that I packed my old shoes in the half-way bag to switch into. Within a mile I knew I preferred the comfort and support of the shoes I'd taken off over the old shoes that now had to carry me 24miles.
Fuel strategy was good. Ran with 2 x 50m bottles of lucozade and refilled them at each 10mi check point. 1 Litre per 10mi was OK, but was running a bit low on the leg from Gronez to St Brelade.
Having 3 food bars before half-way bag and 3 after was great.
Started sensible: 1hour 40min to St Caths, and Marathon in 5 hours. I knew that I did not have the training to go far or fast, so I just held a pace…although toward the end it became a real challenge to keen below 12min mile pace!
Disappointed not to go sub-9 hours, but then to do a race like this you should be running 60miles per week. I've really only been doing long Sundays the weekdays have been rowing or cycling. On that basis I should be pleased with 9hours 11mins
Next time (If I am dumb enough to do this again) running 40-50miles per week would at least put some strength, stamina and lateral balance in my knees. My average has been about 25miles per week. My body was OK, but my legs were trashed: unable to walk/run downhill. I was OK on the flats.
I think I could get nearer the gold-standard (sub-8 hours) but it would mean giving up all the other fun sports and challenges that I do. If I had a choice of a gold medal or a silver and also doing the Tour de France, Rowing to France, Thames Challenge and Pierre Bigault bike race, I think my preference would be to give up the gold and enjoy all those other experiences…so I am not too disappointed to be thrashed by a lot of people far better than me.
Next challenges: Monday doing a spinning class! Tuesday doing a rowing race! But the big one will be the Thames River Challenge, in September.
Buying new shoes 1 week before the event was a great idea. I also bought new grey 1000 mile sock and my feet felt great! Unfortunately so many people told me this was a bad thing to try, that I packed my old shoes in the half-way bag to switch into. Within a mile I knew I preferred the comfort and support of the shoes I'd taken off over the old shoes that now had to carry me 24miles.
Fuel strategy was good. Ran with 2 x 50m bottles of lucozade and refilled them at each 10mi check point. 1 Litre per 10mi was OK, but was running a bit low on the leg from Gronez to St Brelade.
Having 3 food bars before half-way bag and 3 after was great.
Started sensible: 1hour 40min to St Caths, and Marathon in 5 hours. I knew that I did not have the training to go far or fast, so I just held a pace…although toward the end it became a real challenge to keen below 12min mile pace!
Disappointed not to go sub-9 hours, but then to do a race like this you should be running 60miles per week. I've really only been doing long Sundays the weekdays have been rowing or cycling. On that basis I should be pleased with 9hours 11mins
Next time (If I am dumb enough to do this again) running 40-50miles per week would at least put some strength, stamina and lateral balance in my knees. My average has been about 25miles per week. My body was OK, but my legs were trashed: unable to walk/run downhill. I was OK on the flats.
I think I could get nearer the gold-standard (sub-8 hours) but it would mean giving up all the other fun sports and challenges that I do. If I had a choice of a gold medal or a silver and also doing the Tour de France, Rowing to France, Thames Challenge and Pierre Bigault bike race, I think my preference would be to give up the gold and enjoy all those other experiences…so I am not too disappointed to be thrashed by a lot of people far better than me.
Next challenges: Monday doing a spinning class! Tuesday doing a rowing race! But the big one will be the Thames River Challenge, in September.
Sunday 31 July 2011
Playlist 110731 - easy week before UltraMarathon on Sat
Playlist 110731
1 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 0:04:47 mins
2 Do it Well (Poker Face Remix, Club Mix) 4:11 31/07 -- 0:08:58 mins
3 Funky Cold Medina 3:04 05/10/2007 19:13 Indoor Cyc -- 0:12:02 mins
4 Track 01 4:11 31/07/2011 16:49 kula shaker kula s -- 0:16:13 mins
5 Sex On Fire 3:23 31/07/2011 16:51 Kings Of Leon O -- 0:19:36 mins
6 DARE 4:04 22/05/2007 22:22 Gorillaz 80 Demon Days -- 0:23:40 mins
7 Strict Machine 3:52 31/07/2011 17:05 Goldfrapp Bl -- 0:27:32 mins
8 Empire 3:25 05/11/2007 21:09 Kasabian Empire Pop -- 0:30:57 mins
9 Little Angel 2:52 31/07/2011 17:03 Hard-Fi Once U -- 0:33:49 mins
10 I Don\'t Care 3:39 31/07/2011 17:12 Fall Out Boy -- 0:37:28 mins
11 Rock \'n\' Roll Train 4:22 31/07/2011 17:22 AC/DC -- 0:41:50 mins
12 Dirty Harry 3:44 22/05/2007 22:22 Gorillaz Demon -- 0:45:34 mins
13 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs Elega -- 0:50:06 mins
14 Fire 4:12 12/04/2011 21:12 Kasabian Fire - EP Al -- 0:54:18 mins
15 The Hives 3:20 31/07/2011 16:43 The Best Air Guita -- 0:57:38 mins
16 Praise You 5:24 31/07/2011 17:11 Fatboy Slim You\ -- 1:03:02 mins
17 I Can`t Dance 4:01 31/07/2011 17:07 Genesis Turn -- 1:07:03 mins
18 My Life Would Suck Without You 3:34 31/07/2011 16: -- 1:10:37 mins
19 Hot N Cold 3:40 31/07/2011 16:52 Katy Perry One O -- 1:14:17 mins
20 Queen 4:03 31/07/2011 16:39 The Best Air Guitar V -- 1:18:20 mins
1 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 0:04:47 mins
2 Do it Well (Poker Face Remix, Club Mix) 4:11 31/07 -- 0:08:58 mins
3 Funky Cold Medina 3:04 05/10/2007 19:13 Indoor Cyc -- 0:12:02 mins
4 Track 01 4:11 31/07/2011 16:49 kula shaker kula s -- 0:16:13 mins
5 Sex On Fire 3:23 31/07/2011 16:51 Kings Of Leon O -- 0:19:36 mins
6 DARE 4:04 22/05/2007 22:22 Gorillaz 80 Demon Days -- 0:23:40 mins
7 Strict Machine 3:52 31/07/2011 17:05 Goldfrapp Bl -- 0:27:32 mins
8 Empire 3:25 05/11/2007 21:09 Kasabian Empire Pop -- 0:30:57 mins
9 Little Angel 2:52 31/07/2011 17:03 Hard-Fi Once U -- 0:33:49 mins
10 I Don\'t Care 3:39 31/07/2011 17:12 Fall Out Boy -- 0:37:28 mins
11 Rock \'n\' Roll Train 4:22 31/07/2011 17:22 AC/DC -- 0:41:50 mins
12 Dirty Harry 3:44 22/05/2007 22:22 Gorillaz Demon -- 0:45:34 mins
13 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs Elega -- 0:50:06 mins
14 Fire 4:12 12/04/2011 21:12 Kasabian Fire - EP Al -- 0:54:18 mins
15 The Hives 3:20 31/07/2011 16:43 The Best Air Guita -- 0:57:38 mins
16 Praise You 5:24 31/07/2011 17:11 Fatboy Slim You\ -- 1:03:02 mins
17 I Can`t Dance 4:01 31/07/2011 17:07 Genesis Turn -- 1:07:03 mins
18 My Life Would Suck Without You 3:34 31/07/2011 16: -- 1:10:37 mins
19 Hot N Cold 3:40 31/07/2011 16:52 Katy Perry One O -- 1:14:17 mins
20 Queen 4:03 31/07/2011 16:39 The Best Air Guitar V -- 1:18:20 mins
Saturday 30 July 2011
Round the Rock Ultra Marathon 6 Aug 2011
The course http://www.roundtherock.co.uk/the-route
The Map http://www.gpsies.com/map.do?fileId=qubsomyzmjmadwes
Key notes
Start 6am from Weighbridge
Half-way bag drop at La Fontaine
Prep
Heavy hydration and sun-screen
cycle shorts, shirt and pack
shoes and tough socks
race belt
print map
Half-way bag
2 x 500m bottles (spares!)
2 x socks (spares!)
shoes (spares!)
race belt - in case decide to ditch the bag
mp3 player - 2nd half may be hard, need entertainment!
sun cream and vasiline
spare map
5 food bars (1 per hour)
Kit Required
2 x 500m bottles for refill at each 10mi checkpoint
5 food bars (1 per hour)
Plan
Run 11min mile pace and walk 5mins every hour
the net effect should be 12/min miles 5mph
Time-Table
1 Mile 10 11 12 14
5 Mile 0:50:00 0:55:00 1:00:00 1:10:00
10 Mile 1:40:00 1:50:00 2:00:00 2:20:00
15 Mile 2:30:00 2:45:00 3:00:00 3:30:00
20 Mile 3:20:00 3:40:00 4:00:00 4:40:00
25 Mile 4:10:00 4:35:00 5:00:00 5:50:00
30 Mile 5:00:00 5:30:00 6:00:00 7:00:00
35 Mile 5:50:00 6:25:00 7:00:00 8:10:00
40 Mile 6:40:00 7:20:00 8:00:00 9:20:00
45 Mile 7:30:00 8:15:00 9:00:00 10:30:00
48 Mile 8:00:00 8:48:00 9:36:00 11:12:00
The Map http://www.gpsies.com/map.do?fileId=qubsomyzmjmadwes
Key notes
Start 6am from Weighbridge
Half-way bag drop at La Fontaine
Prep
Heavy hydration and sun-screen
cycle shorts, shirt and pack
shoes and tough socks
race belt
print map
Half-way bag
2 x 500m bottles (spares!)
2 x socks (spares!)
shoes (spares!)
race belt - in case decide to ditch the bag
mp3 player - 2nd half may be hard, need entertainment!
sun cream and vasiline
spare map
5 food bars (1 per hour)
Kit Required
2 x 500m bottles for refill at each 10mi checkpoint
5 food bars (1 per hour)
Plan
Run 11min mile pace and walk 5mins every hour
the net effect should be 12/min miles 5mph
Time-Table
1 Mile 10 11 12 14
5 Mile 0:50:00 0:55:00 1:00:00 1:10:00
10 Mile 1:40:00 1:50:00 2:00:00 2:20:00
15 Mile 2:30:00 2:45:00 3:00:00 3:30:00
20 Mile 3:20:00 3:40:00 4:00:00 4:40:00
25 Mile 4:10:00 4:35:00 5:00:00 5:50:00
30 Mile 5:00:00 5:30:00 6:00:00 7:00:00
35 Mile 5:50:00 6:25:00 7:00:00 8:10:00
40 Mile 6:40:00 7:20:00 8:00:00 9:20:00
45 Mile 7:30:00 8:15:00 9:00:00 10:30:00
48 Mile 8:00:00 8:48:00 9:36:00 11:12:00
Friday 22 July 2011
Cosgrove's Evil 8
Cosgrove's Evil 8
"Complexes elevate metabolism beyond anything you've ever experienced before," says Alwyn Cosgrove.
Sounds good to us, but how much weight do you use? "Just remember," says Cosgrove, "it's a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him."
That said, don't go too light, either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises, or convincing yourself that two circuits is enough, you're not going heavy enough.
The basic rule is to use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains an overhead press and a back squat, you'd use the weight you can handle on the overhead press, not the squat. Otherwise you'd get crushed, and girls would laugh.
But honestly, loading doesn't matter much. If you're de-conditioned or you fall into that dreaded category of "big 'n strong but outta shape," then you'll be tortured with a naked Olympic bar... and maybe even a broomstick. You'll figure out loading anyway during your first complex workout, so don't think about it so damn much and just go do it.
Crazy idea, I know.
Here's one of the most effective Cosgrovian complexes:
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
Cosgrove says that the entire workout should take about 12 minutes, not counting the time you spend sobbing like a little girl in a purdy pink dress.
http://www.youtube.com/watch?v=kjll3a9nxrA
http://www.youtube.com/watch?v=3xH1jjgttU0
"Complexes elevate metabolism beyond anything you've ever experienced before," says Alwyn Cosgrove.
Sounds good to us, but how much weight do you use? "Just remember," says Cosgrove, "it's a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him."
That said, don't go too light, either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises, or convincing yourself that two circuits is enough, you're not going heavy enough.
The basic rule is to use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains an overhead press and a back squat, you'd use the weight you can handle on the overhead press, not the squat. Otherwise you'd get crushed, and girls would laugh.
But honestly, loading doesn't matter much. If you're de-conditioned or you fall into that dreaded category of "big 'n strong but outta shape," then you'll be tortured with a naked Olympic bar... and maybe even a broomstick. You'll figure out loading anyway during your first complex workout, so don't think about it so damn much and just go do it.
Crazy idea, I know.
Here's one of the most effective Cosgrovian complexes:
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
Cosgrove says that the entire workout should take about 12 minutes, not counting the time you spend sobbing like a little girl in a purdy pink dress.
http://www.youtube.com/watch?v=kjll3a9nxrA
http://www.youtube.com/watch?v=3xH1jjgttU0
Sunday 17 July 2011
Playlist 110717
Playlist 110717
1 Sunworshipper 3:27 12/05/2007 11:47 Mylo 60 Destro -- 0:03:27 mins
2 Madonna-_Hung_Up__Radio_Version_ 3:24 22/05/2007 2 -- 0:06:51 mins
3 C\'mon 5:14 12/02/2011 17:49 Tiësto Vs Diplo 100 S -- 0:12:05 mins
4 Blast The Speakers 7:16 03/07/2011 10:58 Warp Brot -- 0:19:21 mins
5 The Changingman 3:47 05/06/2011 21:13 Paul Weller -- 0:23:08 mins
6 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 0:28:58 mins
7 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:29:00 mins
8 U2 - Elevation 3:37 22/05/2007 22:22 1 Spinnant -- 0:32:37 mins
9 Money (Radio Edit) 3:06 20/05/2011 23:00 David Gue -- 0:35:43 mins
10 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:39:01 mins
11 Mory Kante - Yeke Yeke 6:32 17/07/2011 20:29 Hardf -- 0:45:33 mins
12 Raindrops (Encore une fois) [Extended Mix] 5:15 17 -- 0:50:48 mins
13 Marvo Ging 5:28 12/05/2007 11:47 The Chemical Brot -- 0:56:16 mins
14 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 1:00:14 mins
15 Kashmir 3:24 22/12/2009 16:22 Escala Escala Pop -- 1:03:38 mins
1 Sunworshipper 3:27 12/05/2007 11:47 Mylo 60 Destro -- 0:03:27 mins
2 Madonna-_Hung_Up__Radio_Version_ 3:24 22/05/2007 2 -- 0:06:51 mins
3 C\'mon 5:14 12/02/2011 17:49 Tiësto Vs Diplo 100 S -- 0:12:05 mins
4 Blast The Speakers 7:16 03/07/2011 10:58 Warp Brot -- 0:19:21 mins
5 The Changingman 3:47 05/06/2011 21:13 Paul Weller -- 0:23:08 mins
6 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 0:28:58 mins
7 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:29:00 mins
8 U2 - Elevation 3:37 22/05/2007 22:22 1 Spinnant -- 0:32:37 mins
9 Money (Radio Edit) 3:06 20/05/2011 23:00 David Gue -- 0:35:43 mins
10 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:39:01 mins
11 Mory Kante - Yeke Yeke 6:32 17/07/2011 20:29 Hardf -- 0:45:33 mins
12 Raindrops (Encore une fois) [Extended Mix] 5:15 17 -- 0:50:48 mins
13 Marvo Ging 5:28 12/05/2007 11:47 The Chemical Brot -- 0:56:16 mins
14 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 1:00:14 mins
15 Kashmir 3:24 22/12/2009 16:22 Escala Escala Pop -- 1:03:38 mins
Sunday 3 July 2011
Playlist 110703 - 1st week of July
Playlist 110703
1 L.A. Woman 8:00 29/06/2011 07:22 The Doors The Ve -- 0:08:00 mins
2 Lust For Life 5:14 03/07/2011 10:49 Iggy Pop Lust -- 0:13:14 mins
3 Sweat (Snoop Dogg vs. David Guetta) [Remix] 3:16 1 -- 0:16:30 mins
4 U Don’t Know Me (JaxxHouz Klubmix) 5:16 12/05/200 -- 0:21:46 mins
5 Whirl-Y-Reel 2 (Folk Police Mix) 5:28 16/06/2007 1 -- 0:27:14 mins
6 The Passenger 4:44 03/07/2011 10:49 Iggy Pop Lust -- 0:31:58 mins
7 Delirious 3:06 12/06/2011 16:21 David Guetta Hitz -- 0:35:04 mins
8 Mass Destruction (Single Version) 3:34 16/06/2007 -- 0:38:38 mins
9 Blast The Speakers 7:16 03/07/2011 10:58 Warp Brot -- 0:45:54 mins
10 Valentine - Original Mix 7:21 22/05/2007 22:22 Ste -- 0:53:15 mins
11 Supermassive Black Hole 3:29 22/05/2007 22:22 Muse -- 0:56:44 mins
12 Place Your Hands 3:38 22/05/2007 22:22 Reef Indie -- 1:00:22 mins
13 People Are Strange 2:12 29/06/2011 07:21 The Doors -- 1:02:34 mins
14 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 1:06:32 mins
15 Boogie Man 4:07 03/07/2011 11:06 AC/DC Ballbreake -- 1:10:39 mins
16 Break On Through (To the Other Side) 2:26 29/06/20 -- 1:13:05 mins
1 L.A. Woman 8:00 29/06/2011 07:22 The Doors The Ve -- 0:08:00 mins
2 Lust For Life 5:14 03/07/2011 10:49 Iggy Pop Lust -- 0:13:14 mins
3 Sweat (Snoop Dogg vs. David Guetta) [Remix] 3:16 1 -- 0:16:30 mins
4 U Don’t Know Me (JaxxHouz Klubmix) 5:16 12/05/200 -- 0:21:46 mins
5 Whirl-Y-Reel 2 (Folk Police Mix) 5:28 16/06/2007 1 -- 0:27:14 mins
6 The Passenger 4:44 03/07/2011 10:49 Iggy Pop Lust -- 0:31:58 mins
7 Delirious 3:06 12/06/2011 16:21 David Guetta Hitz -- 0:35:04 mins
8 Mass Destruction (Single Version) 3:34 16/06/2007 -- 0:38:38 mins
9 Blast The Speakers 7:16 03/07/2011 10:58 Warp Brot -- 0:45:54 mins
10 Valentine - Original Mix 7:21 22/05/2007 22:22 Ste -- 0:53:15 mins
11 Supermassive Black Hole 3:29 22/05/2007 22:22 Muse -- 0:56:44 mins
12 Place Your Hands 3:38 22/05/2007 22:22 Reef Indie -- 1:00:22 mins
13 People Are Strange 2:12 29/06/2011 07:21 The Doors -- 1:02:34 mins
14 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 1:06:32 mins
15 Boogie Man 4:07 03/07/2011 11:06 AC/DC Ballbreake -- 1:10:39 mins
16 Break On Through (To the Other Side) 2:26 29/06/20 -- 1:13:05 mins
Saturday 2 July 2011
Great videos from the Gorey to Carteret Rowing Race
Great videos from the Gorey to Carteret Rowing Race
2009 was very calm, my first race in a fours boat (4people) and our boat came 2nd
http://www.dailymotion.com/video/x6ac2r_jersey-carteret-le-raid-aviron-de-m_people#from=embed
2010 was very rought, my first race in a pairs boat (2people) we capsized but still came 5th
http://www.youtube.com/watch?v=KeE7NDEYdgM&feature=player_embedded
2009 was very calm, my first race in a fours boat (4people) and our boat came 2nd
http://www.dailymotion.com/video/x6ac2r_jersey-carteret-le-raid-aviron-de-m_people#from=embed
2010 was very rought, my first race in a pairs boat (2people) we capsized but still came 5th
http://www.youtube.com/watch?v=KeE7NDEYdgM&feature=player_embedded
Summer Plan
Summer Plan
http://swimbikerunparty.blogspot.com/
7 -13 July Cycling: Mon 11 July Etape du Tour Bike Race
http://thjr-etape.blogspot.com/
Sat 23 July Gorey to Carteret Rowing Race
http://www.jerseyrowing.com/
6 August - Round the Rock 48mi Ultra Marathon
http://www.roundtherock.co.uk/
17 September Thames Great River Race
http://greatriverrace.blogspot.com/
Won't be able to do the Duo Normand TT this year
http://www.cyclingfever.com/editie.html?editie_id=22004
http://swimbikerunparty.blogspot.com/
7 -13 July Cycling: Mon 11 July Etape du Tour Bike Race
http://thjr-etape.blogspot.com/
Sat 23 July Gorey to Carteret Rowing Race
http://www.jerseyrowing.com/
6 August - Round the Rock 48mi Ultra Marathon
http://www.roundtherock.co.uk/
17 September Thames Great River Race
http://greatriverrace.blogspot.com/
Won't be able to do the Duo Normand TT this year
http://www.cyclingfever.com/editie.html?editie_id=22004
Sunday 5 June 2011
Music for this week's spinn class Mon 7am and Wed 6pm
Playlist 110605 - Music for this week's spinn class Mon 7am and Wed 6pm
1 This Is The Life 3:04 05/06/2011 21:19 Amy MacDona -- 0:03:04 mins
2 no_speak_americano 4:34 05/06/2011 20:35 -- 0:07:38 mins
3 Omen 3:36 16/05/2009 12:00 The Prodigy Invaders M -- 0:11:14 mins
4 Breathe 5:37 05/06/2011 20:26 The Prodigy The Fat -- 0:16:51 mins
5 Warriors Dance 5:12 03/04/2011 17:19 The Prodigy -- 0:22:03 mins
6 The Changingman 3:47 05/06/2011 21:13 Paul Weller -- 0:25:50 mins
7 Kashmir 3:24 22/12/2009 16:22 Escala Escala Pop -- 0:29:14 mins
8 Sunshine of Your Love (DT\'s Radio Edit) 3:16 05/0 -- 0:32:30 mins
9 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:35:48 mins
10 Marvo Ging 5:28 12/05/2007 11:47 The Chemical Brot -- 0:41:16 mins
11 RPM 38 behindthe 7:09 05/06/2011 20:37 1 Blues -- 0:48:25 mins
12 rob d 4:26 22/05/2007 21:30 clubbed to death 100 T -- 0:52:51 mins
13 Track 12 8:20 28/11/2009 14:56 spinn_feb2006 spin -- 1:01:11 mins
14 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 1:05:15 mins
15 Track 05 3:24 28/11/2009 14:56 spinn_feb2006 spin -- 1:08:39 mins
16 johnleehooker2 2:40 15/08/2007 21:55 Spinnclim -- 1:11:19 mins
17 The Road To Home 5:29 05/06/2011 21:13 Amy MacDona -- 1:16:48 mins
18 Christopher Lawrence 6:21 16/07/2007 21:36 Rush Ho -- 1:23:09 mins
19 I Feel Fine 2:20 05/06/2011 20:42 The Beatles 196 -- 1:25:29 mins
20 Madonna-_Hung_Up__Radio_Version_ 3:24 22/05/2007 2 -- 1:28:53 mins
21 U Don’t Know Me (JaxxHouz Klubmix) 5:16 12/05/200 -- 1:34:09 mins
1 This Is The Life 3:04 05/06/2011 21:19 Amy MacDona -- 0:03:04 mins
2 no_speak_americano 4:34 05/06/2011 20:35 -- 0:07:38 mins
3 Omen 3:36 16/05/2009 12:00 The Prodigy Invaders M -- 0:11:14 mins
4 Breathe 5:37 05/06/2011 20:26 The Prodigy The Fat -- 0:16:51 mins
5 Warriors Dance 5:12 03/04/2011 17:19 The Prodigy -- 0:22:03 mins
6 The Changingman 3:47 05/06/2011 21:13 Paul Weller -- 0:25:50 mins
7 Kashmir 3:24 22/12/2009 16:22 Escala Escala Pop -- 0:29:14 mins
8 Sunshine of Your Love (DT\'s Radio Edit) 3:16 05/0 -- 0:32:30 mins
9 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:35:48 mins
10 Marvo Ging 5:28 12/05/2007 11:47 The Chemical Brot -- 0:41:16 mins
11 RPM 38 behindthe 7:09 05/06/2011 20:37 1 Blues -- 0:48:25 mins
12 rob d 4:26 22/05/2007 21:30 clubbed to death 100 T -- 0:52:51 mins
13 Track 12 8:20 28/11/2009 14:56 spinn_feb2006 spin -- 1:01:11 mins
14 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 1:05:15 mins
15 Track 05 3:24 28/11/2009 14:56 spinn_feb2006 spin -- 1:08:39 mins
16 johnleehooker2 2:40 15/08/2007 21:55 Spinnclim -- 1:11:19 mins
17 The Road To Home 5:29 05/06/2011 21:13 Amy MacDona -- 1:16:48 mins
18 Christopher Lawrence 6:21 16/07/2007 21:36 Rush Ho -- 1:23:09 mins
19 I Feel Fine 2:20 05/06/2011 20:42 The Beatles 196 -- 1:25:29 mins
20 Madonna-_Hung_Up__Radio_Version_ 3:24 22/05/2007 2 -- 1:28:53 mins
21 U Don’t Know Me (JaxxHouz Klubmix) 5:16 12/05/200 -- 1:34:09 mins
Advice on Triathlon
I 'retired' from Triathlon in 2006 after the Commonwealths but still swim, bike, run as well as rowing etc. I am always happy to offer advice and support. Let me know any specific questions or needs and I will share the answer via the blog so that other people can benefit and learn. If you have a private query you can email me.
See my blog at http://swimbikerunparty.blogspot.com
I also have a website http://www.timhjrogers.com/pt/triathlon.html
This contains advice on swim, bike and run…
Swim http://www.timhjrogers.com/pt/swim.html
Some suggested sessions and video etc
Bike http://www.timhjrogers.com/pt/bike.html
Some Q&A and some 'How To' Guides at the bottom of the page
Run http://www.timhjrogers.com/pt/run.html
Some notes about running
To be honest the website stuff is a little tired/old. I hope that blogging will allow me to keep stuff fresh and interesting, and maybe suggest new and interesting sports for people like me, who feel one sport is just not enough?!
See also http://www.jerseytriclub.com/
Tim
See my blog at http://swimbikerunparty.blogspot.com
I also have a website http://www.timhjrogers.com/pt/triathlon.html
This contains advice on swim, bike and run…
Swim http://www.timhjrogers.com/pt/swim.html
Some suggested sessions and video etc
Bike http://www.timhjrogers.com/pt/bike.html
Some Q&A and some 'How To' Guides at the bottom of the page
Run http://www.timhjrogers.com/pt/run.html
Some notes about running
To be honest the website stuff is a little tired/old. I hope that blogging will allow me to keep stuff fresh and interesting, and maybe suggest new and interesting sports for people like me, who feel one sport is just not enough?!
See also http://www.jerseytriclub.com/
Tim
Next Great Challenge - London's Great River Race
Next Great Challenge - London's Great River Race
Once I've competed the Etape du Tour on 11 July (I am Numéro de dossier : 107496) and the Ultra Marathon 6th August I'll need something else to focus on, so I'm up for training for the London's Great River Race
See Etape du Tour at http://www.letapedutour.com/EDT1/2011/ETDT/presentation/us/carte_parcours.htm See also http://www.letapedutour.com/EDT2/2011/ETDT/presentation/us/index.htm
See Ultra Marathon at http://www.roundtherock.co.uk/
See London's Great River Race at http://www.greatriverrace.co.uk/
It should be a great challenge with the other people taking part in my boat being the River Quest Crew from the Yukon - they were a fantastic team and I am very lucky to be offered a place in the boat.
I will need to switch from stamina to strength training in July/August. Once I complete the Etape du Tour I will drop 130miles a week of cycling in favour of rowing & weights. Then when I've completed the Ultra Marathon I will focus entirely on paddling the boat.
It is going to be a great year for challenges!
Tim
Saturday 4 June 2011
Secrets to riding 100miles (166km) and feeling good!
Managed my first local 100mile (166km) bike today. I've done big milage before, when training for Ironman (3.8k swim, 112mi bike and 26mi marathon). However I've never actually rode 100 miles in Jersey before. I've always stopped at 70miles and then done a run!
I am pleased with my achievement, but realise that three things were significant in my success.
First that I've been building up with regular Saturdays doing 60, then 70, 80 and last week 95 miles. This helps both with the fitness and the mental attitude required for 6 hours riding!
Second is the fact that I started at 6am and did a lot of miles with friends, before then joining the cycle club at 9am to do a lot of miles with different friends. Then after a fuel stop at the Watersplash (approx 80miles done) I then entered stage three. Breaking the rides into 3 stages helped, and having small targets and good friends makes the whole thing easier.
Third is the fact that I'd mentally committed to doing 100miles last week and came prepared. I took 2 bananas, lots of water and 2 energy bars. This kept my energy up for the ride, and kept my spirits up when I got to eat tasty stuff. The previous week I did less mileage, but with no food and I really suffered. Riding on empty is no recommended for the mind or the body. Having got home, showered and changed I zipped down to Big Maggy's (advertisement here) to buy some more fuel: Energy drinks for riding and Recovery drinks for after.
I am looking forward to racing in France and I am sure the above 3 factors will play a great part on the pleasure (and hopefully success) of my campaign. I will let you know how I get on with the Energy drinks for riding and Recovery drinks for after - you are what you eat, and your performance is significantly effected my your choice of fuel!
Tim
I am pleased with my achievement, but realise that three things were significant in my success.
First that I've been building up with regular Saturdays doing 60, then 70, 80 and last week 95 miles. This helps both with the fitness and the mental attitude required for 6 hours riding!
Second is the fact that I started at 6am and did a lot of miles with friends, before then joining the cycle club at 9am to do a lot of miles with different friends. Then after a fuel stop at the Watersplash (approx 80miles done) I then entered stage three. Breaking the rides into 3 stages helped, and having small targets and good friends makes the whole thing easier.
Third is the fact that I'd mentally committed to doing 100miles last week and came prepared. I took 2 bananas, lots of water and 2 energy bars. This kept my energy up for the ride, and kept my spirits up when I got to eat tasty stuff. The previous week I did less mileage, but with no food and I really suffered. Riding on empty is no recommended for the mind or the body. Having got home, showered and changed I zipped down to Big Maggy's (advertisement here) to buy some more fuel: Energy drinks for riding and Recovery drinks for after.
I am looking forward to racing in France and I am sure the above 3 factors will play a great part on the pleasure (and hopefully success) of my campaign. I will let you know how I get on with the Energy drinks for riding and Recovery drinks for after - you are what you eat, and your performance is significantly effected my your choice of fuel!
Tim
Friday 3 June 2011
A fun bike event in France on Saturday 25th June
Anyone interested in a fun bike event in France on Saturday 25th June
Le Pierre Le Bigaut Cycling race held every year in Callac is to be on Saturday 25th June 2011. Anyone can enter! Over 6,000 people race every year including children and pensioners!
See http://www.kernormand.com/events/la-pierre-le-bigaut.html
Who is Pierre? http://en.wikipedia.org/wiki/Pierre_Le_Bigault
The venue is 1.5 hours of 'relaxed driving' from St Malo. I reckon we could cycle there easily enough with a small rucsac and a credit card to look after ourselves for the weekend?
Email me at timhjrogers@googlemail.com if you are interested.
Tim
Le Pierre Le Bigaut Cycling race held every year in Callac is to be on Saturday 25th June 2011. Anyone can enter! Over 6,000 people race every year including children and pensioners!
See http://www.kernormand.com/events/la-pierre-le-bigaut.html
Who is Pierre? http://en.wikipedia.org/wiki/Pierre_Le_Bigault
The venue is 1.5 hours of 'relaxed driving' from St Malo. I reckon we could cycle there easily enough with a small rucsac and a credit card to look after ourselves for the weekend?
Email me at timhjrogers@googlemail.com if you are interested.
Tim
Monday 30 May 2011
Cycling: Here come the girls!
Hopefully lots of ladies saw the excellent article in the Jersey Evening Post (Page 81 Fri 27 May 2011) about ladies cycling. There has never been a better time for women to get into cycling, there is a huge amount of support and sponsorship, great get-fit opportunities and a ticket to better health, and greater wealth by leaving the car at home!
If you want to find out more contact jemima.leach@vistra.com
See also http://www.facebook.com/pages/Velo-Sport-Jersey-Cycling-Club/161035075404 And http://www.vsj.je/
In the meantime, don't forget that you can make a start right away with spinning. Tim Rogers is doing indoor cycling at BodyRox on Monday 7am (before work) and Wednesday 6pm (after work). This is a great and safe environment to get fit at your own pace, and in great company with experienced advice.
You'll find BodyBox at Seaton Place, St Helier (the old church now converted into a gym)
Friday 27 May 2011
Training Plan for Bank Hol Weekend 27 May 2011
Training Plan for Bank Hol Weekend 27 May 2011
Weekend:
Fri 6pm Bike Race (Jubilee Climb),
Sat 7.30am Bike Race then 50mi ride,
Sun 8am 20mi run then 12pm Rubis Town TT,
Mon 7.30am Bike Race (Watersplash) and then 20mi run??
Will either do 20mi run on Sun or Mon (not both!) – will decide later
[Revised 10pm on Fri -rubbish ride tonight, legs too tired to race on top form. spend £5 to get a time of 5:03. i think the winning time was 4:50 ish. I might be tempted to to a long steady since a TT seems a waste of time/money when my aim is the Etape in 15 days!]
Happy for anyone to join me for any of the above, especially the runs, which will probably be on the cliff paths.
See calendar of training sessions http://www.timhjrogers.com/pt/trainingplan.html
Weekend:
Fri 6pm Bike Race (Jubilee Climb),
Sat 7.30am Bike Race then 50mi ride,
Sun 8am 20mi run then 12pm Rubis Town TT,
Mon 7.30am Bike Race (Watersplash) and then 20mi run??
Will either do 20mi run on Sun or Mon (not both!) – will decide later
[Revised 10pm on Fri -rubbish ride tonight, legs too tired to race on top form. spend £5 to get a time of 5:03. i think the winning time was 4:50 ish. I might be tempted to to a long steady since a TT seems a waste of time/money when my aim is the Etape in 15 days!]
Happy for anyone to join me for any of the above, especially the runs, which will probably be on the cliff paths.
See calendar of training sessions http://www.timhjrogers.com/pt/trainingplan.html
Monday 23 May 2011
5 Challenge Adventure Team Event
A couple of years ago John Fox and I ran the 5 Challenge Adventure Team Event.
The Challenge comprised physical and mental tasks in a team-building environment where everyone had to do their bit. 17 teams of 5 people took part and had a great time. Each of the challenges had to be complete in a time limit, with points awarded for levels of success. The teams then navigated their way to the next task by bike.
We raise about £2000 for Jersey Hospice.
I am keen to do something similar again, perhaps linking with Run Jersey (the run trial and geo-caching people) and use John's excellent Activity Centre at St Martin. This is an excellent location, with fields, hills, and close proximity to the beach.
See links..
http://www.runjersey.co.uk/
http://www.jerseyadventures.com/
http://www.facebook.com/pages/Jersey-Adventures/77672829755?ref=ts
Please leave comments below if you would be interested.
The Challenge comprised physical and mental tasks in a team-building environment where everyone had to do their bit. 17 teams of 5 people took part and had a great time. Each of the challenges had to be complete in a time limit, with points awarded for levels of success. The teams then navigated their way to the next task by bike.
We raise about £2000 for Jersey Hospice.
I am keen to do something similar again, perhaps linking with Run Jersey (the run trial and geo-caching people) and use John's excellent Activity Centre at St Martin. This is an excellent location, with fields, hills, and close proximity to the beach.
See links..
http://www.runjersey.co.uk/
http://www.jerseyadventures.com/
http://www.facebook.com/pages/Jersey-Adventures/77672829755?ref=ts
Please leave comments below if you would be interested.
Sunday 22 May 2011
Trail running in Jersey
A great new website and idea for trail running in Jersey
Run Jersey http://www.runjersey.co.uk/home/4550084309
I’ve been doing geocaching and think some of this added to the trail running would be great fun!
As always, feedback welcome (use the comments box below)
Run Jersey http://www.runjersey.co.uk/home/4550084309
I’ve been doing geocaching and think some of this added to the trail running would be great fun!
As always, feedback welcome (use the comments box below)
Great outdoor activity venture set-up by John Fox
Great outdoor activity venture set-up by John Fox
Facebook: http://www.facebook.com/#!/pages/Jersey-Adventures/77672829755?ref=ts
Website: http://www.jerseyadventures.com
Will update with news and piccies in due course.
Facebook: http://www.facebook.com/#!/pages/Jersey-Adventures/77672829755?ref=ts
Website: http://www.jerseyadventures.com
Will update with news and piccies in due course.
2011 Rubis Jersey Town Criteriums this week!
The times for the 2011 Races and Events are listed here including opening entertainment:
Schedule of Events
11:00 - 11:45: Band of Jersey Course March
11:50 - 12:00: Harley Davidson Course Procession
12:00 - 12:15: Moore Group Youth Academy Race 1 (6-9 Years Age Group)
12:30 - 12:50: Savoy Hotel Youth Academy Race 2 (10-12 Years Age Group)
13:05 - 13:30: St Helier Town Hall - Family & Public Recreational Ride - open ride for all to enjoy and test out the course!
13:45 - 14:30: Touchstone Group Corporate Relay Formula 1 Race
14:45 - 15:30: International Ladies Criterium
15:45 - 16:05: Jersey Dairy Youth Academy Race 3 (13-16 Years Age Group)
16:20 - 17:00: Men's Elite Support Race
17:15 - 18:10: International Elite/Professional Criterium
See also http://www.vsj.je/content/57/2011calendar
Schedule of Events
11:00 - 11:45: Band of Jersey Course March
11:50 - 12:00: Harley Davidson Course Procession
12:00 - 12:15: Moore Group Youth Academy Race 1 (6-9 Years Age Group)
12:30 - 12:50: Savoy Hotel Youth Academy Race 2 (10-12 Years Age Group)
13:05 - 13:30: St Helier Town Hall - Family & Public Recreational Ride - open ride for all to enjoy and test out the course!
13:45 - 14:30: Touchstone Group Corporate Relay Formula 1 Race
14:45 - 15:30: International Ladies Criterium
15:45 - 16:05: Jersey Dairy Youth Academy Race 3 (13-16 Years Age Group)
16:20 - 17:00: Men's Elite Support Race
17:15 - 18:10: International Elite/Professional Criterium
See also http://www.vsj.je/content/57/2011calendar
Bootcamp and Outdoors Adventure
Bootcamp and Outdoors Adventure
My two key objectives for 2011 are taking part in the Etape du Tour (a stage of the Tour de France) on 11 July and the Round the Rock Ultra Marathon on 6 August.
Not sure what I will do after that, but I might consider setting up an Bootcamp and Outdoors Adventure session, making use of John Fox's new Adventure Training Facility in St Martin.
I would be interested in feedback, suggestions, ideas etc., if anyone is keen to take part. Otherwise my options will be to continue the high-volume training and think about Ironman either this Autumn (in the Southern Hemisphere) or next year.
An alternative would be to go back to power/strength training and return to rowing.
Happy to be persuaded according to other people's interests.
My two key objectives for 2011 are taking part in the Etape du Tour (a stage of the Tour de France) on 11 July and the Round the Rock Ultra Marathon on 6 August.
Not sure what I will do after that, but I might consider setting up an Bootcamp and Outdoors Adventure session, making use of John Fox's new Adventure Training Facility in St Martin.
I would be interested in feedback, suggestions, ideas etc., if anyone is keen to take part. Otherwise my options will be to continue the high-volume training and think about Ironman either this Autumn (in the Southern Hemisphere) or next year.
An alternative would be to go back to power/strength training and return to rowing.
Happy to be persuaded according to other people's interests.
Training Week Commencing 23 May 2010
Training Plan Week Commencing 23 May 2010
MONDAY
7am spinn at BodyRox, 12pm lunchtime swim at AquaSplash, 6pm SportsDay at FB Fields
Actual: 1hr spinn, missed swim :-(, 6pm run = 2mi warm-up, 1500m in 5:11, 1mi warm-dn
TUESDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm Run with Dave Woodford at 1st Layby West Park. Alternative: 6pm Cycle racing with Velo Sport
Actual: 5mi run, 1600m swim :-) , 6pm run 1hour of drills and reps 5mi?
WEDNESDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm spinn at BodyRox
THURSDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm swim at St Catherines
Alternative1: I think some are doing Turbo Sessions at Gravity Fitness? Alternative2: 6pm Cycle racing with Velo Sport
FRIDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm bike from Gorey
Alternative: Jubilee Hill Climb or Track Set
SATURDAY
7:30am bike from Station Cafe, 9am bike from Steam Clock - aim 60-80miles
SUNDAY
8:30am bike run from Grouville aim 20+miles
BANK HOLIDAY MONDAY
7:30am bike from Station Cafe, 9am bike from Steam Clock - aim 60-80miles
See also my website at http://www.timhjrogers.com/pt/tims_training.html
And my training log at http://www.timhjrogers.com/pt/trainingplan.html
MONDAY
7am spinn at BodyRox, 12pm lunchtime swim at AquaSplash, 6pm SportsDay at FB Fields
Actual: 1hr spinn, missed swim :-(, 6pm run = 2mi warm-up, 1500m in 5:11, 1mi warm-dn
TUESDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm Run with Dave Woodford at 1st Layby West Park. Alternative: 6pm Cycle racing with Velo Sport
Actual: 5mi run, 1600m swim :-) , 6pm run 1hour of drills and reps 5mi?
WEDNESDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm spinn at BodyRox
THURSDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm swim at St Catherines
Alternative1: I think some are doing Turbo Sessions at Gravity Fitness? Alternative2: 6pm Cycle racing with Velo Sport
FRIDAY
7am run at Queens Valley, 12pm lunchtime swim at AquaSplash, 6pm bike from Gorey
Alternative: Jubilee Hill Climb or Track Set
SATURDAY
7:30am bike from Station Cafe, 9am bike from Steam Clock - aim 60-80miles
SUNDAY
8:30am bike run from Grouville aim 20+miles
BANK HOLIDAY MONDAY
7:30am bike from Station Cafe, 9am bike from Steam Clock - aim 60-80miles
See also my website at http://www.timhjrogers.com/pt/tims_training.html
And my training log at http://www.timhjrogers.com/pt/trainingplan.html
Music Playlist for this weeks classes
Playlist 110522
1 I Like The Way (Radio Edit) 3:22 Bodyrockers I Lik -- 0:03:22 mins
2 Somebody To Love 2:59 The Boogie Pimps Now 57 [Dis -- 0:06:21 mins
3 Galvanize 4:28 The Chemical Brothers Now That\'s W -- 0:10:49 mins
4 Love Removal Machine 4:14 The Cult Electric 1 -- 0:15:03 mins
5 Money (Radio Edit) 3:06 David Guetta Guetta Blaste -- 0:18:09 mins
6 Gettin\' Over You (Extended) 5:57 David Guetta & C -- 0:24:06 mins
7 Salva Mea (Way Out West Remix) 7:50 Faithless Reve -- 0:31:56 mins
8 Groovy Train 4:07 The Farm Unbelievable (Disc 2) S -- 0:36:03 mins
9 The Pretender 4:29 Foo Fighters Echoes, Silence, P -- 0:40:32 mins
10 Holiday 3:53 greenday americanidiot Spinnclimb 4 -- 0:44:25 mins
11 Commander 3:41 Kelly Rowland Feat. David Guetta No -- 0:48:06 mins
12 Phat Planet 5:24 Leftfield Rhythm And Stealth Spin -- 0:53:30 mins
13 U Know Y 7:17 Moguai Spinnclimb 5 -- 1:00:47 mins
14 Supermassive Black Hole 3:29 Muse Black Holes & Re -- 1:04:16 mins
15 Sunworshipper 3:27 Mylo Destroy Rock & Roll Spinnw -- 1:07:43 mins
16 Poison (Radio Edit) 3:48 Nicole Scherzinger Poison -- 1:11:31 mins
17 God Is A Dj (Edit) 3:43 Pink God Is A Dj Pop 40 4 -- 1:15:14 mins
18 No One Knows 4:39 Queens Of The Stone Age Songs Fo -- 1:19:53 mins
19 DANi CALFORNiA 4:40 RED H0T CHiLi PEPPERS Stadium -- 1:24:33 mins
20 Ready To Go 2:40 Republica Workit - Chart Hits Mix -- 1:27:13 mins
21 Only Girl (In The World) (Radio Edit) 3:56 Rihanna -- 1:31:09 mins
22 Faithless 10:47 Salva Mea Spinning Volume 5 Unclas -- 1:41:56 mins
23 Track 02 6:00 spinn_feb2006 spinn_feb2006 Spinntim -- 1:47:56 mins
24 Track 03 4:40 spinn_feb2006 spinn_feb2006 Spinntim -- 1:52:36 mins
25 fast train spinn 6:22 spinn_feb2006 spinn_feb2006 -- 1:58:58 mins
26 C\'mon 5:14 Tiėsto Vs Diplo Switch Volume 16 House -- 2:04:12 mins
27 BT 7:49 Various Artists Spinning Volume 5 Unclassi -- 2:12:01 mins
28 Killer 4:11 Various Artists Unbelievable (Disc 1) -- 2:16:12 mins
29 U2 - Elevation 3:37 Spinnanthem 1 -- 2:19:49 mins
1 I Like The Way (Radio Edit) 3:22 Bodyrockers I Lik -- 0:03:22 mins
2 Somebody To Love 2:59 The Boogie Pimps Now 57 [Dis -- 0:06:21 mins
3 Galvanize 4:28 The Chemical Brothers Now That\'s W -- 0:10:49 mins
4 Love Removal Machine 4:14 The Cult Electric 1 -- 0:15:03 mins
5 Money (Radio Edit) 3:06 David Guetta Guetta Blaste -- 0:18:09 mins
6 Gettin\' Over You (Extended) 5:57 David Guetta & C -- 0:24:06 mins
7 Salva Mea (Way Out West Remix) 7:50 Faithless Reve -- 0:31:56 mins
8 Groovy Train 4:07 The Farm Unbelievable (Disc 2) S -- 0:36:03 mins
9 The Pretender 4:29 Foo Fighters Echoes, Silence, P -- 0:40:32 mins
10 Holiday 3:53 greenday americanidiot Spinnclimb 4 -- 0:44:25 mins
11 Commander 3:41 Kelly Rowland Feat. David Guetta No -- 0:48:06 mins
12 Phat Planet 5:24 Leftfield Rhythm And Stealth Spin -- 0:53:30 mins
13 U Know Y 7:17 Moguai Spinnclimb 5 -- 1:00:47 mins
14 Supermassive Black Hole 3:29 Muse Black Holes & Re -- 1:04:16 mins
15 Sunworshipper 3:27 Mylo Destroy Rock & Roll Spinnw -- 1:07:43 mins
16 Poison (Radio Edit) 3:48 Nicole Scherzinger Poison -- 1:11:31 mins
17 God Is A Dj (Edit) 3:43 Pink God Is A Dj Pop 40 4 -- 1:15:14 mins
18 No One Knows 4:39 Queens Of The Stone Age Songs Fo -- 1:19:53 mins
19 DANi CALFORNiA 4:40 RED H0T CHiLi PEPPERS Stadium -- 1:24:33 mins
20 Ready To Go 2:40 Republica Workit - Chart Hits Mix -- 1:27:13 mins
21 Only Girl (In The World) (Radio Edit) 3:56 Rihanna -- 1:31:09 mins
22 Faithless 10:47 Salva Mea Spinning Volume 5 Unclas -- 1:41:56 mins
23 Track 02 6:00 spinn_feb2006 spinn_feb2006 Spinntim -- 1:47:56 mins
24 Track 03 4:40 spinn_feb2006 spinn_feb2006 Spinntim -- 1:52:36 mins
25 fast train spinn 6:22 spinn_feb2006 spinn_feb2006 -- 1:58:58 mins
26 C\'mon 5:14 Tiėsto Vs Diplo Switch Volume 16 House -- 2:04:12 mins
27 BT 7:49 Various Artists Spinning Volume 5 Unclassi -- 2:12:01 mins
28 Killer 4:11 Various Artists Unbelievable (Disc 1) -- 2:16:12 mins
29 U2 - Elevation 3:37 Spinnanthem 1 -- 2:19:49 mins
About me and this site
About me and this site
I am an experienced Triathlete and Rower. I've taken part in Island and National Championships as well as the Commonwealth Games (2006) for Triathlon and World Champs for Coastal Rowing (2009 & 2010)
I am also a PT and Spinning Instructor and the blog is run in parallel with my website (http://www.timhjrogers.com/pt/) to just share ideas, training opportunities and anything else which is great about outdoors and fitness
Tim
I am an experienced Triathlete and Rower. I've taken part in Island and National Championships as well as the Commonwealth Games (2006) for Triathlon and World Champs for Coastal Rowing (2009 & 2010)
I am also a PT and Spinning Instructor and the blog is run in parallel with my website (http://www.timhjrogers.com/pt/) to just share ideas, training opportunities and anything else which is great about outdoors and fitness
Tim
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