MP3 Tracks for use in Spinn Classes

This set is used for Tony Williams Tempo Rides
Basic formula is warm-up, 3 x (5mins easy, 10mins hard) warm-down

1 Live Wire 5:50 17/07/2011 17:28 Ac/Dc MPEG audio f -- 0:05:50 mins
2 Track 09 5:25 28/11/2009 14:56 spinn_feb2006 MPEG -- 0:11:15 mins
3 TW_10minflat04 10:20 22/01/2012 15:01 MPEG audio -- 0:21:35 mins
4 Hard As A Rock 4:32 24/10/2008 21:39 AC/DC MPEG au -- 0:26:07 mins
5 TW_10minflat03 10:32 22/01/2012 15:01 MPEG audio -- 0:36:39 mins
6 Lust For Life 5:14 22/01/2012 15:02 Iggy Pop MPEG -- 0:41:53 mins
7 TW_10minflat01 10:23 22/01/2012 15:01 MPEG audio -- 0:52:16 mins
8 Good Feeling 4:07 26/11/2011 17:03 Flo Rida MPEG a -- 0:56:23 mins
9 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 1:01:03 mins

These are some spare tracks

10 Track 06 spinn green outnman in instambul 6:15 22/ -- 1:07:18 mins
11 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC MPEG au -- 1:12:24 mins
12 Christopher Lawrence 6:21 16/07/2007 21:36 Rush Ho -- 1:18:45 mins
13 Amazing 5:42 26/11/2011 18:25 Seal MPEG audio file -- 1:24:27 mins

This set is used for Tony Williams Cascade Rides
Basic formula is warm-up,
4 hard, 2 easy
3 hard, 2 easy
2 hard, 2 easy
1 hard, 2 easy
1 hard, 2 easy
2 hard, 2 easy
3 hard, 2 easy
4 hard, 2 easy
warm-down

14 Good Feeling 4:07 26/11/2011 17:03 Flo Rida MPEG a -- 1:28:34 mins
15 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 MPEG -- 1:32:38 mins
16 Track 04 1:58 28/11/2009 14:55 supa funky cd1 MPEG -- 1:34:36 mins
17 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 1:37:54 mins
18 Put Your Hands Up For Detroit 2:08 22/01/2012 15:0 -- 1:40:02 mins
19 Ready To Go 2:40 16/07/2007 21:10 Republica MPEG a -- 1:42:42 mins
20 Sofa Song 2:13 22/05/2007 22:22 The Kooks MPEG aud -- 1:44:55 mins
21 TW_1min_effort 1:11 22/01/2012 15:01 MPEG audio f -- 1:46:06 mins
22 Track 08 2:03 22/05/2007 22:22 kula shaker MPEG au -- 1:48:09 mins
23 TW_1min_effort 1:11 22/01/2012 15:01 MPEG audio f -- 1:49:20 mins
24 Sofa Song 2:13 22/05/2007 22:22 The Kooks MPEG aud -- 1:51:33 mins
25 Ready To Go 2:40 16/07/2007 21:10 Republica MPEG a -- 1:54:13 mins
26 Put Your Hands Up For Detroit 2:08 22/01/2012 15:0 -- 1:56:21 mins
27 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 1:59:39 mins
28 Track 04 1:58 28/11/2009 14:55 supa funky cd1 MPEG -- 2:01:37 mins
29 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 MPEG -- 2:05:41 mins
30 Good Feeling 4:07 26/11/2011 17:03 Flo Rida MPEG a -- 2:09:48 mins
31 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 2:14:28 mins

These are some spare tracks

32 unsquare dance 2:01 31/05/2010 18:14 Dave Brubeck -- 2:16:29 mins
33 Otherland 6:52 26/11/2011 17:48 Solar Spectrum MPE -- 2:23:21 mins
34 Raindrops (Encore une fois) [Extended Mix] 5:15 22 -- 2:28:36 mins
35 smells like teen spirit 6:46 09/11/2011 15:22 smel -- 2:35:22 mins
36 Faithless 10:47 16/07/2007 21:32 Salva Mea MPEG au -- 2:46:09 mins
37 Salva Mea (Way Out West Remix) 7:50 12/05/2007 11: -- 2:53:59 mins
38 Hard As A Rock 4:32 24/10/2008 21:39 AC/DC MPEG au -- 2:58:31 mins
39 Sexy Bitch 3:26 15/10/2011 09:54 David Guetta feat -- 3:01:57 mins
40 the race 8:12 15/08/2007 21:55 yello MPEG audio fi -- 3:10:09 mins
41 RPM 38 behindthe 7:09 05/06/2011 20:37 MPEG audio -- 3:17:18 mins
42 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 3:21:16 mins
43 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 3:24:40 mins
44 row002_18Olive 6:41 22/01/2012 15:15 MPEG audio f -- 3:31:21 mins
45 row001_thunder2 4:25 22/01/2012 15:15 MPEG audio -- 3:35:46 mins

WINTER 2012 TRAINING PLAN

I am doing possibly too much cycling and not enough swimming and running. If anyone wants to team-up to train together I am happy to do that. An ideal approach to training would be…

SWIM

At least 4 x per week swimming of 1500 to 2500 meters depending on how good you are.

Examples (7am or 12noon at Aqua Splash)

2 x (400m as 50 drill 50 swim, then 400m swim) = 1600m.

400m warm 10 x 100m off 2mins then 400m cool = 1800m.

200m warm, 400m drills, 5 x 100m off 2mins, 10 x 50m off 1min, 400m cool = 2000m.

400m warm, 5 x (200m off 4min + 100m of 2min)=1900m

400m warm, 10 x 200m, 5 x 50m, 200m cool = 1850m

BIKE

At least 3 runs per week 1 x fast/strong eg hills, sprints 1 x fast tempo/fartlek 1 x steady endurance

Examples

Club rides from Gunsite at 8:30am or Steam Clock at 9am on Sat or Sunday

Turbo / Spinn 10mins warm, then 3 x (10mins hard, 5mins easy), 10mins cool

RUN

At least 3 runs per week, similar to running 2 hard (eg intervals) and 1 long steady endurance

Examples

Hills Session 7 x Sprint-up, jog-down, no-recovery. Westmount, Blood Hill or Queens Road

Track Session 2m warm, then 7 x 800mts fast, followed by recovery (rest = work), 2m cool

Fartlek Session 40mins on hilly course, cruise and surge every 4mins for 1minute

Intervals Session to St Aubin and back, jog 2 shelters, sprint 1 shelter, all the way

Tempo 1m warm, then 4 x 1mile fast, followed by recovery (rest = work), 1m cool

Long Steady 8m+ Grouville to St Caths and back or Town to St Aubin & back

Since I’m spinning 5 x weekly I’m a bit tired but 6pm Tuesday nights from the steam clock would be good for a session, and I can do my long steady on the weekend, and possibly squeeze in a circuit of Queens Valley during the week.

So my diary/plan might be..

Try and swim either 7am before work or 12pm lunchtime

Mon 6:45am spin at DW Health (which for me includes 15miles of commute!)

Tues 7:30am spin at BodyRox and 6pm run from Steam Clock

Wed 5:30pm spin at BodyRox

Thur 7:00pm spin with Tri Club or 5:30pm swim on day’s when I’m not doing this

Fri 5:45pm spin at DW Health (including long commute)

Sat – probably easy bike + run

Sun – probably easy/long run

Remaining Tri Club sessions (7pm on Thursday)

Remaining Tri Club sessions (7pm on Thursday)
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