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
Sunday 31 July 2011
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
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