SwimBikeRunParty: April 2013

Monday 29 April 2013

Playlist 130428 Music for the next week of spinn classes

Music for the next week of spinn classes

Wed 5:45pm at BodyRox

Mon 5:30pm and 6:30pm at FitnessFirst

Tues 7:15am at BodyRox

Both FitnessFirst and BodyRox offer pay-as-you-go

I’ve decided to do go back to some indy / house stuff and add a few hills to the set

Playlist 130428/171535

FE 1 American Dream 4:29 22/05/2007 22:22 Jakatta Visi -- 0:04:29 mins
CH 2 Rattle 3:54 10/06/2012 12:03 Bingo Players Cream -- 0:08:23 mins
CH 3 Bangduck (Moguai Remix) 4:07 01/01/2013 20:57 Afro -- 0:12:30 mins
FF 4 D.E.V.I.L - Michael Woods Mix 3:01 12/12/2012 11:5 -- 0:15:31 mins
CH 5 Blast The Speakers 7:16 03/07/2011 10:58 Warp Brot -- 0:22:47 mins
CH 6 Disturbia 3:59 03/04/2011 17:19 Rihanna Good Girl -- 0:26:46 mins
CH 7 mintroyal01 4:16 15/08/2007 21:55 7 Spinnclimb -- 0:31:02 mins
FF 8 Raindrops (Encore une fois) [Extended Mix] 5:15 22 -- 0:36:17 mins
CH 9 Ooh La La 3:24 03/04/2011 16:59 Goldfrapp Superna -- 0:39:41 mins
IA 10 Sweat (Snoop Dogg vs. David Guetta) [Remix] 3:16 1 -- 0:42:57 mins
IA 11 Oh Well - Part 1 & Part 2 2:23 16/06/2007 12:48 Fl -- 0:45:20 mins
FF 12 Christopher Lawrence 6:21 16/07/2007 21:36 Rush Ho -- 0:51:41 mins
CH 13 moby_dioTrack 01 3:30 27/04/2013 13:38 moby play -- 0:55:11 mins
CH 14 I Don\'t Care 3:39 31/07/2011 17:12 Fall Out Boy -- 0:58:50 mins
FF 15 She Sells Sanctuary 4:25 03/11/2007 07:43 The Cult -- 1:03:15 mins
FE 16 Lonely Boy 3:13 27/03/2012 06:24 The Black Keys E -- 1:06:28 mins
IA 17 Tick Tick Boom 3:44 05/11/2007 21:09 The Hives 100 -- 1:10:12 mins

Legend

FE=Flat easy, FF=Flat fast, FS=Flat sprint

CE=Climb easy, CH=Climb hard, CA=Climb attack

IA =Interval attack

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com

Sunday 14 April 2013

Music for the next week of spinn classes

Wed 5:45pm at BodyRox

Mon 5:30pm and 6:30pm at FitnessFirst

Tues 7:15am at BodyRox

Both FitnessFirst and BodyRox offer pay-as-you-go

I’ve decided to do something different from house, techno, heavy beat and go back to some indy and rock and roll for a different feel to the class.

Playlist 130414/185624

FE 1 lemon jelly fun ride 4:31 14/04/2013 18:37 ?Lemon -- 0:04:31 mins
FF 2 Pencil Full of Lead 2:27 09/04/2012 16:37 Paolo Nu -- 0:06:58 mins
IA 3 Are You Gonna Be My Girl 3:37 29/04/2012 17:23 Jet -- 0:10:35 mins
FS 4 Runnin\' Wild 3:38 14/03/2010 16:14 Airbourne 80 R -- 0:14:13 mins
FE 5 Lighting Bolt 2:24 14/04/2013 18:34 Jake Bugg Jak -- 0:16:37 mins
CE 6 I See You Baby (Fatboy Slim Radio Edit) 4:05 27/08 -- 0:20:42 mins
FF 7 Whirl-Y-Reel 2 (Folk Police Mix) 5:28 16/06/2007 1 -- 0:26:10 mins
CA 8 It\'s A Long Way To The Top 5:16 21/12/2012 13:58 -- 0:31:26 mins
FE 9 Tusk 3:35 23/07/2012 22:27 Fleetwood Mac The Very -- 0:35:01 mins
IA 10 johnleehooker2 2:40 15/08/2007 21:55 Spinnclim -- 0:37:41 mins
CA 11 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 0:41:05 mins
FE 12 Sho Nuff 3:21 02/12/2012 20:57 Fatboy Slim The Gr -- 0:44:26 mins
FE 13 Praise You 5:24 31/07/2011 17:11 Fatboy Slim You\ -- 0:49:50 mins
FE 14 Sunworshipper 3:27 12/05/2007 11:47 Mylo 60 Destro -- 0:53:17 mins
FE 15 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:57:24 mins
FF 16 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 1:03:14 mins

Legend

FE=Flat easy, FF=Flat fast, FS=Flat sprint

CE=Climb easy, CH=Climb hard, CA=Climb attack

IA =Interval attack

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com

About me and this site

Tim Rogers is a Triathlete, Rower, Personal Trainer and Spinning Instructor.

Routine training sessions Dec2013 to Mar2014, you are welcome to come along!

Swim 6:30am at AquaSplash Tues, Wed, Thu, Fri. The Wed and Fri sessions are with the Tri Club and are good sessions. The Tue and Thurs are me working on technique.

Bike Sat 8am from FitnessFirst with Tri Club for 30miles. Normally a short but hard session working on quality rather than volume. The Tri Club guys are very fit (getting ready for Commonwealth Games) so I struggle to keep up. Plan B is 8:30am with Tony Wiliams at Gunsite for 50miles+. I do my speed work in spinn classes.

Spinn Mon 5:30pm and 6:30pm at FitnessFirst and Wed 5:45pm at BodyRox (both gyms offer pay-as-you-go options)

Run Tues, Thurs , Sat and Sun. Sessions vary from 4-6 x 1mile repeats, 4-10 x hills or a circuit of Queens Valley Reservoir (Speed/Strength on Tues and Thurs) or longer sessions like 8.5miles St Catherines and back 1/2 marathon, or 12miles+ off-road paths (Stamina/Endurance Sat or Sun)

Gym I need to work on strength. Currently I do some weights for 15-20mins before my Wed Spinn Class and after my Mon Spinn Class. I also do 2 sessions in the Gym. My favorite stuff includes the "Body for Life Programme", Cosgove Evil8 and Crossfit type stuff with emphasis on reps and speed rather than weight.