Playlist 131226/144213

1 Skirts (Radio Edit) 3:14 12/01/2013 15:00 The Othe -- 0:03:14 mins
2 Play Hard (feat. Ne-Yo & Akon) 3:21 02/12/2012 21: -- 0:06:35 mins
3 Starships 3:31 26/01/2013 17:50 Nicki Minaj Stars -- 0:10:06 mins
4 Valentine - Original Mix 7:21 22/05/2007 22:22 Ste -- 0:17:27 mins
5 Grounds for Divorce 3:39 31/07/2011 17:14 Elbow T -- 0:21:06 mins
6 Finale (Radio Edit) 2:54 26/01/2013 17:50 Madeon -- 0:24:00 mins
7 Sun To Me (Mark Knight Remix) 7:44 12/12/2012 12:1 -- 0:31:44 mins
8 No Church In The Wild (Ft. Meek Mill) 2:43 26/01/2 -- 0:34:27 mins
9 Money Maker 2:57 27/03/2012 06:24 The Black Keys -- 0:37:24 mins
10 Little Angel 2:52 31/07/2011 17:03 Hard-Fi Once U -- 0:40:16 mins
11 Tusk 3:35 27/01/2013 17:58 Fleetwood Mac The Very -- 0:43:51 mins
12 Whirl-Y-Reel 2 (Folk Police Mix) 5:28 16/06/2007 1 -- 0:49:19 mins
13 Let\'s Get It On (Royal Remix) 2:00 26/01/2013 16: -- 0:51:19 mins
14 Sunchyme 6:07 18/08/2007 19:10 Dario G Rpm 35 1 E -- 0:57:26 mins
15 Gettin\' Over You (Extended) 5:57 20/05/2011 22:50 -- 1:03:23 mins
16 Try My Rock - Original Mix 6:53 22/05/2007 22:22 H -- 1:10:16 mins
17 Sunworshipper 3:27 12/05/2007 11:47 Mylo 60 Destro -- 1:13:43 mins
18 Find My Baby 3:59 02/12/2007 17:48 Moby Play 1 Sp -- 1:17:42 mins
19 Icarus 5:27 26/01/2013 17:50 Ralphie B A State of -- 1:23:09 mins
20 Connected 3:46 22/05/2007 22:22 Stereo MC\'s Unbe -- 1:26:55 mins
21 Love Lockdown 3:16 26/01/2013 17:50 Kanye West Hi -- 1:30:11 mins
22 Pound The Alarm 3:25 12/01/2013 15:00 Nicki Minaj -- 1:33:36 mins
23 Where Them Girls At 3:31 15/10/2011 09:54 David Gu -- 1:37:07 mins
24 Oh ja (tr Mix) 3:33 02/09/2012 19:26 Green Stuff 6 -- 1:40:40 mins
25 Harder Than You Think 3:13 01/01/2013 21:09 Public -- 1:43:53 mins
26 Lets Go (Feat. Calvin Harris) 3:53 12/01/2013 15:0 -- 1:47:46 mins
27 Beautiful People (Club Mix) 5:58 12/01/2013 15:00 -- 1:53:44 mins
28 Gold Digger 3:29 12/01/2013 14:02 Kanye West HIP -- 1:57:13 mins
29 Stronger..//x 3:50 12/01/2013 14:03 Hip Hop/Ra -- 2:01:03 mins
30 Get The Party Started 3:14 12/01/2013 14:17 Radio -- 2:04:17 mins
31 Survival 4:17 12/01/2013 15:00 Muse The 2nd Law 1 -- 2:08:34 mins
32 Oh ja (Club Mix) 5:11 02/09/2012 19:03 Green Stuff -- 2:13:45 mins
33 Funky Cold Medina 3:04 05/10/2007 19:13 Indoor Cyc -- 2:16:49 mins
34 rob d 4:26 16/06/2007 12:51 clubbed to death 100 T -- 2:21:15 mins
35 Sun To Me (Radio Edit) 3:23 12/12/2012 12:03 Faith -- 2:24:38 mins

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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.