Saturday 15 February 2014

PlayList

Playlist 140215/204641


1 Mark Knight Devil Walking 7:22 15/02/2014 20:07 Ma -- 0:07:22 mins
2 Afroleft 7:33 05/10/2007 19:55 Spinning 60 MPEG au -- 0:14:55 mins
3 spinning_africa 3:23 15/02/2014 20:06 MPEG audio -- 0:18:18 mins
4 Jacks Funk (Original Mix) 7:14 15/02/2014 20:11 Th -- 0:25:32 mins
5 Ten 3:08 27/04/2013 13:18 Sander Van Doorn & Mark -- 0:28:40 mins
6 Insomnia 3:34 31/07/2011 17:11 Farithless MPEG au -- 0:32:14 mins
7 Running In Time - Deepsky 6:54 27/03/2012 06:50 Va -- 0:39:08 mins
8 markknight_downpipe 7:14 15/02/2014 18:59 MPEG a -- 0:46:22 mins
9 Good Feeling (Jaywalker Dub Mix) 4:52 09/03/2013 1 -- 0:51:14 mins
10 Bangduck (Moguai Remix) 4:07 01/01/2013 20:57 Afro -- 0:55:21 mins
11 Copy Control Cat - Phatjak Remix 8:09 05/02/2012 1 -- 1:03:30 mins
12 Rapture (Avicii New Generation Radio Edit) 2:49 02 -- 1:06:19 mins
13 Fade Into Darkness 3:35 09/06/2012 23:16 Avicii M -- 1:09:54 mins
14 markknight_yougotlove 7:36 15/02/2014 18:00 MPEG -- 1:17:30 mins

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PlayList

Playlist 140215/201533


1 Afroleft 7:33 05/10/2007 19:55 Spinning 60 MPEG au -- 0:07:33 mins
2 Afro-Ride 9:12 08/06/2007 21:32 Leftfield 40 MPEG -- 0:16:45 mins
3 markknight_yougotlove 7:36 15/02/2014 18:00 MPEG -- 0:24:21 mins
4 markknight_downpipe 7:14 15/02/2014 18:59 MPEG a -- 0:31:35 mins
5 Ten 3:08 27/04/2013 13:18 Sander Van Doorn & Mark -- 0:34:43 mins
6 Sun To Me (Mark Knight Remix) 7:44 12/12/2012 12:1 -- 0:42:27 mins
7 spinning_africa 3:23 15/02/2014 20:06 MPEG audio -- 0:45:50 mins
8 Mark Knight Devil Walking 7:22 15/02/2014 20:07 Ma -- 0:53:12 mins
9 Jacks Funk (Original Mix) 7:14 15/02/2014 20:11 Th -- 1:00:26 mins

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Sunday 2 February 2014

PlayList This set is MURDER!

Playlist 140202/202043 

In recent weeks I have been using some structure with the sets, example 10mins hard work, then 2 mins recovery x 3 = 36 mins of effort, with a warm-up at the beginning and a cool-down at the end.

This set is MURDER! 10mins on, then 2mins off for 3 hours!


1 Track 09 5:25 28/11/2009 14:56 spinn_feb2006 spin -- 0:05:25 mins
2 TW_10minflat04 10:19 19/12/2011 15:46 1 WAV au -- 0:15:44 mins
3 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 0:17:44 mins
4 TW_10minflat03 10:32 19/12/2011 16:03 WAV aud -- 0:28:16 mins
5 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 0:30:16 mins
6 TW_10minflat01 10:22 30/12/2011 09:09 1 WAV au -- 0:40:38 mins
7 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 0:42:38 mins
8 Track 06 spinn green outnman in instambul 6:15 22/ -- 0:48:53 mins
9 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 0:50:53 mins
10 Ocean Of Sadness - Original Mix 8:49 22/05/2007 22 -- 0:59:42 mins
11 Otherland 6:52 26/11/2011 17:48 Solar Spectrum 80 -- 1:06:34 mins
12 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 1:08:34 mins
13 Try My Rock - Original Mix 6:53 22/05/2007 22:22 H -- 1:15:27 mins
14 Saturn - Original Mix 7:48 02/12/2012 20:51 Sebast -- 1:23:15 mins
15 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 1:25:15 mins
16 BLOW 5:11 01/01/2014 13:55 1 Blues MPEG audio f -- 1:30:26 mins
17 222 (Marco V Remix) 5:48 02/02/2014 18:51 HJM Cre -- 1:36:14 mins
18 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 1:38:14 mins
19 Greyhound 4:00 01/01/2013 20:56 Swedish House Mafi -- 1:42:14 mins
20 Louder (Hardwell Remix) 4:43 09/04/2012 16:24 DJ F -- 1:46:57 mins
21 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 1:48:57 mins
22 Sandstorm 5:40 30/09/2007 15:32 The Return Of Noth -- 1:54:37 mins
23 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 1:56:37 mins
24 Confusion 8:23 11/09/2011 20:34 New Order Blade S -- 2:05:00 mins
25 Track 13 - Clubbed to Death 7:28 22/01/2014 20:25 -- 2:12:28 mins
26 AnimalsBite 2:00 24/11/2013 17:35 4 Blues MPEG -- 2:14:28 mins
27 the race 8:12 15/08/2007 21:55 yello 100 the race -- 2:22:40 mins
28 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 2:26:47 mins
29 Fade Into Darkness 3:35 09/06/2012 23:16 Avicii C -- 2:30:22 mins
30 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 2:35:02 mins
31 Mogaui01 1:20 02/02/2014 18:28 2 Blues MPEG aud -- 2:36:22 mins
32 Mogaui02 6:59 02/02/2014 18:28 1 Blues MPEG aud -- 2:43:21 mins
33 Moguai03 1:23 02/02/2014 18:28 3 Blues MPEG aud -- 2:44:44 mins
34 Bangduck (Moguai Remix) 4:07 01/01/2013 20:57 Afro -- 2:48:51 mins
35 MoguaiTR01 4:33 15/12/2013 19:13 Blues MPEG au -- 2:53:24 mins
36 RedFaceTR01 2:45 15/12/2013 19:13 1 Blues MPEG -- 2:56:09 mins

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Playlist 140202

Playlist 140202/200144

In recent weeks I have been using some structure with the sets, example 10mins hard work, then 2 mins recovery x 3 = 36 mins of effort, with a warm-up at the beginning and a cool-down at the end.

These sets have been mostly house music, which I love. But I also love rock and I have been asked to bring back the indie and rock tracks. So here is a return to some big tracks for big effort on the bike.

The rock sets are harder to edit due to lyrics, so I'm creating the long efforts by putting big tracks back-to-back without recoveries. The set feels like most will be out of the saddle, which will be different from the previous 2 weeks, which was mostly in the saddle.

I will bring my house music CD's and let you have a choice, maybe one style for the first class and another for the second? I will also bring some of Mark Nicol's tracks for the interval between classes as a pilot and get feedback.

1 Track 01 -Tame Warm-Up 6:41 22/01/2014 20:21 Mark -- 0:06:41 mins
2 Lonely Boy 3:13 27/03/2012 06:24 The Black Keys E -- 0:09:54 mins
3 I Like The Way 6:45 22/05/2007 22:22 Bodyrockers -- 0:16:39 mins
4 bemygirlmp3 0:44 02/02/2014 19:52 bemygirlmp3 bem -- 0:17:23 mins
5 cry me a river 6:10 12/06/2011 16:12 1 Blues MP -- 0:23:33 mins
6 Burn it to the Ground 3:31 14/03/2010 16:19 Nickel -- 0:27:04 mins
7 Empire 3:25 05/11/2007 21:09 Kasabian Empire 3 Po -- 0:30:29 mins
8 Kasabian - Shoot the Runner 3:27 29/04/2012 17:17 -- 0:33:56 mins
9 Little Angel 2:52 31/07/2011 17:03 Hard-Fi Once U -- 0:36:48 mins
10 Jailbreak 4:42 02/07/2013 21:17 AC-DC \'74 Jailbr -- 0:41:30 mins
11 falloutboy 3:35 02/02/2014 20:00 falloutboy fallo -- 0:45:05 mins
12 Thunderstruck 4:53 07/03/2010 11:15 AC/DC The Raz -- 0:49:58 mins
13 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 0:53:22 mins
14 Keep Your Boots On 3:13 12/06/2011 16:19 Bodyrocke -- 0:56:35 mins
15 MattB 2:15 02/02/2014 18:28 1 Blues MPEG audio -- 0:58:50 mins
16 Track 13 - Clubbed to Death 7:28 22/01/2014 20:25 -- 1:06:18 mins
17 Mogaui01 1:20 02/02/2014 18:28 2 Blues MPEG aud -- 1:07:38 mins
18 Mogaui02 6:59 02/02/2014 18:28 1 Blues MPEG aud -- 1:14:37 mins
19 Moguai03 1:23 02/02/2014 18:28 3 Blues MPEG aud -- 1:16:00 mins
20 Bangduck (Moguai Remix) 4:07 01/01/2013 20:57 Afro -- 1:20:07 mins
21 MoguaiTR01 4:33 15/12/2013 19:13 Blues MPEG au -- 1:24:40 mins
22 BLOW 5:11 01/01/2014 13:55 1 Blues MPEG audio f -- 1:29:51 mins
23 222 (Marco V Remix) 5:48 02/02/2014 18:51 HJM Cre -- 1:35:39 mins
24 RedFaceTR01 2:45 15/12/2013 19:13 1 Blues MPEG -- 1:38:24 mins

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PlayList

Playlist 140202/192906


1 Track 01 -Tame Warm-Up 6:41 22/01/2014 20:21 Mark -- 0:06:41 mins
2 Lonely Boy 3:13 27/03/2012 06:24 The Black Keys E -- 0:09:54 mins
3 I Like The Way 6:45 22/05/2007 22:22 Bodyrockers -- 0:16:39 mins
4 Are You Gonna Be My Girl 3:37 20/05/2007 13:55 Jet -- 0:20:16 mins
5 cry me a river 6:10 12/06/2011 16:12 1 Blues MP -- 0:26:26 mins
6 Burn it to the Ground 3:31 14/03/2010 16:19 Nickel -- 0:29:57 mins
7 Empire 3:25 05/11/2007 21:09 Kasabian Empire 3 Po -- 0:33:22 mins
8 Kasabian - Shoot the Runner 3:27 29/04/2012 17:17 -- 0:36:49 mins
9 Little Angel 2:52 31/07/2011 17:03 Hard-Fi Once U -- 0:39:41 mins
10 Jailbreak 4:42 02/07/2013 21:17 AC-DC \'74 Jailbr -- 0:44:23 mins
11 I Don\'t Care 3:39 31/07/2011 17:12 Fall Out Boy -- 0:48:02 mins
12 Thunderstruck 4:53 07/03/2010 11:15 AC/DC The Raz -- 0:52:55 mins
13 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 0:56:19 mins
14 Keep Your Boots On 3:13 12/06/2011 16:19 Bodyrocke -- 0:59:32 mins
15 MattB 2:15 02/02/2014 18:28 1 Blues MPEG audio -- 1:01:47 mins
16 Track 13 - Clubbed to Death 7:28 22/01/2014 20:25 -- 1:09:15 mins
17 Mogaui01 1:20 02/02/2014 18:28 2 Blues MPEG aud -- 1:10:35 mins
18 Mogaui02 6:59 02/02/2014 18:28 1 Blues MPEG aud -- 1:17:34 mins
19 Moguai03 1:23 02/02/2014 18:28 3 Blues MPEG aud -- 1:18:57 mins
20 Bangduck (Moguai Remix) 4:07 01/01/2013 20:57 Afro -- 1:23:04 mins
21 MoguaiTR01 4:33 15/12/2013 19:13 Blues MPEG au -- 1:27:37 mins
22 BLOW 5:11 01/01/2014 13:55 1 Blues MPEG audio f -- 1:32:48 mins
23 222 (Marco V Remix) 5:48 02/02/2014 18:51 HJM Cre -- 1:38:36 mins
24 RedFaceTR01 2:45 15/12/2013 19:13 1 Blues MPEG -- 1:41:21 mins

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PlayList

Playlist 140202/192420


1 Track 01 -Tame Warm-Up 6:41 22/01/2014 20:21 Mark -- 0:06:41 mins
2 Lonely Boy 3:13 27/03/2012 06:24 The Black Keys E -- 0:09:54 mins
3 I Like The Way 6:45 22/05/2007 22:22 Bodyrockers -- 0:16:39 mins
4 Are You Gonna Be My Girl 3:37 20/05/2007 13:55 Jet -- 0:20:16 mins
5 cry me a river 6:10 12/06/2011 16:12 1 Blues MP -- 0:26:26 mins
6 Burn it to the Ground 3:31 14/03/2010 16:19 Nickel -- 0:29:57 mins
7 Empire 3:25 05/11/2007 21:09 Kasabian Empire 3 Po -- 0:33:22 mins
8 Kasabian - Shoot the Runner 3:27 29/04/2012 17:17 -- 0:36:49 mins
9 Little Angel 2:52 31/07/2011 17:03 Hard-Fi Once U -- 0:39:41 mins
10 Jailbreak 4:42 02/07/2013 21:17 AC-DC \'74 Jailbr -- 0:44:23 mins
11 I Don\'t Care 3:39 31/07/2011 17:12 Fall Out Boy -- 0:48:02 mins
12 Thunderstruck 4:53 07/03/2010 11:15 AC/DC The Raz -- 0:52:55 mins
13 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 0:56:19 mins
14 Keep Your Boots On 3:13 12/06/2011 16:19 Bodyrocke -- 0:59:32 mins
15 MattB 2:15 02/02/2014 18:28 1 Blues MPEG audio -- 1:01:47 mins
16 Mogaui01 1:20 02/02/2014 18:28 2 Blues MPEG aud -- 1:03:07 mins
17 Mogaui02 6:59 02/02/2014 18:28 1 Blues MPEG aud -- 1:10:06 mins
18 Moguai03 1:23 02/02/2014 18:28 3 Blues MPEG aud -- 1:11:29 mins
19 Bangduck (Moguai Remix) 4:07 01/01/2013 20:57 Afro -- 1:15:36 mins
20 MoguaiTR01 4:33 15/12/2013 19:13 Blues MPEG au -- 1:20:09 mins
21 RedFaceTR01 2:45 15/12/2013 19:13 1 Blues MPEG -- 1:22:54 mins
22 222 (Marco V Remix) 5:48 02/02/2014 18:51 HJM Cre -- 1:28:42 mins
23 BLOW 5:11 01/01/2014 13:55 1 Blues MPEG audio f -- 1:33:53 mins

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Training Week from 3 February 2014


Training Week from 3 February 2014

MONDAY 3 FEB 14
6:30am Gym work 1hour + at home incl BodyForLife Programme
5:30pm 2 x spinn v hard 10min on 2min off x 6

TUESDAY 4 FEB 14
6:30am Missed Swim -working early
6:30pm Missed Spartans' Run -working late

WEDNESDAY 5 FEB 14
6:30am Swim 2400m as 500swim 10 x 50s, 2 x 200 pull+paddles, 2 x 200 pull, 1 x 200 hard, 8 x50s
5:30pm Missed Bear Complex Then 5:45pm spinn class at BodyRox (hard!)

THURSDAY 6 FEB 14
6:30am  Swim 2000 as 5 x 400s swim, pull, paddle, swim, pull
18:00pm Plan Hills' Run
19:00pm Plan Yoga

FRIDAY 7 FEB 14
6:30am Plan Swim
7:00pm Plan Hills' Run

SATURDAY 8 FEB 14
7:00am Plan Long Bike
12:00pm Plan Gym
6:00pm Plan Yoga


SUNDAY 9 FEB 14
7:00am Plan Long Run
12:00pm Plan Gym
6:00pm Plan Yoga

TOTALS
Swim (Target 5-7k)
Bike (Target 80-120m)
Run (Target (20-35m)
Gym (Target 2-3hrs)
Hours (Target 12-18hrs)
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Training Week from 27 January 2014


Training Week from 27 January 2014

MONDAY 27 JAN 14
6:30am 1 hour 6sets 6reps cosgrove evil 8 20kg bar
5:30pm 2 x spinn v hard 10min on 2min off x 6

TUESDAY 28 JAN 14
6:30am in glasgow for CGA - 100+ skipping, 10k on erg in 37min 23secs, 4 x 25 reps of calf raise with 14kg hand weights

WEDNESDAY 29 JAN 14
6:30am in glasgow for CGA - 50min run/jog incl some plyometic jumps on steps by the clyde

THURSDAY 30 JAN 14
7:00am 6reps cosgrove evil 8 (24kg bar)

FRIDAY 31 JAN 14
7:30am in glasgow for CGA - late night, late wake 100 situps, 100 pressups, 169 skips, 4 x 25 calf raise 14kg dumb bells
7:00pm 1set, 6reps lightweight cosgrove evil 8 (8kg bar) then 5set, 6reps cosgrove evil 8 (24kg bar) - help advise chap on rowing machine.

SATURDAY 01 JAN 14
6:30am in glasgow for CGA - 4sets of (curl & press 14kg dumb, then 100 skips) 5set, 6reps cosgrove evil 8 (24kg bar) , 4 x 25 calf raise 14kg dumb bells, then medi ball catch, and 1 leg deadlifts


SUNDAY 02 JAN 14
8:00am 2hour run (12 Hills, (12 x 200ft of climbing) 13ish miles). 1. Up above Queens V res., Down hill. 2. Up Gorey hill by chip shop + steps., Down road into Gorey. 3. Up steep hill beside the toilets, and Up Rue de la Garrenne., Down into Anne Port. 4. Up hill behind Moonrakers., Down hills behind Les Arches. 5. Up hill opposite Archirondel., Up steep hill., Down Rue de Solitude. 6. Up hill beside the woods, toward Rozel., Down toward St Caths loop. Then the same course in reverse.
10:00am Plan Yoga
6:30pm Plan Gym

TOTALS
Swim (Target 5-7k)
Bike (Target 80-120m)
Run (Target (20-35m)
Gym (Target 2-3hrs)
Hours (Target 12-18hrs)
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