Music for spinn classes w/c 16 Sept 2013 at FitnessFirst and
BodyRox
Mon 5:30pm and 6:30pm at FitnessFirst
Wed 5:45pm at BodyRox
Playlist 130915/153332
I’ve changed the playlist quite a bit following the past couple
of weeks heavy house and dance music and emphasis on fast efforts and quick
hills. This week is a bit more varied with some good tunes to start (Tracks 1
and 2), some stuff to lift the heart-rate (Track3) and then some African rhythm
(Tracks 5 and 4) before some recovery on Track 6. Then the hard work starts
again with Tracks 7 and 8, and a bit easier for Track 9 (potential for
recovery) before hitting a hard endurance Track 10. Tracks 11 and 12 are a
change, out of the saddle and pumping for a finale. Then finish with Tracks 13
and 14 with the remaining being “spare”
1 Hole In The Head (CDS) 3:40 Sugababes (www.mp3sfin -- 0:03:40 mins
2 Hold On 2:58 KT Tunstall Drastic Fantastic Rock -- 0:06:38 mins
3 Duck Sauce - Barbara Streisand (O-God Remix) 4:32 -- 0:11:10 mins
4 Afro-Left 7:34 Leftfield Leftism Electronica/Dance -- 0:18:44 mins
5 Strobe\'s Nanafushi 5:49 Multi Trax World Music In -- 0:24:33 mins
6 Ray Of Light 4:36 Madonna Greatest Hits Volume 2 D -- 0:29:09 mins
7 cry me a river 6:10 zzspinn130916 Blues -- 0:35:19 mins
8 RPM 38 behindthe cow 7:09 zzspinn130916 Blues -- 0:42:28 mins
9 Groove Is In The Heart - Deee-Lite 3:52 Various Ar -- 0:46:20 mins
10 Saturn - Original Mix 7:48 Sebastian Leger Pluto / -- 0:54:08 mins
11 Only Girl (In The World) (Radio Edit) 3:56 Rihanna -- 0:58:04 mins
12 Love is gone (Fred Rister & Jo 3:21 David Guetta P -- 1:01:25 mins
13 5 Years Time 3:35 Noah And The Whale Peaceful, The -- 1:05:00 mins
14 your not in the room 3:35 zzspinn130916 -- 1:08:35 mins
15 Faster Kill Pussycat 3:41 Paul Oakenfold ft Britta -- 1:12:16 mins
16 Otherland 6:52 Solar Spectrum (R) Evolution Of Con -- 1:19:08 mins
|
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
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