Playlist 140323/222538

1 palonatini 3:03 23/03/2014 21:54 MPEG audio file -- 0:03:03 mins
2 Track 15 - Faithless Mass Destruction 3:35 22/01/2 -- 0:06:38 mins
3 Build It Up,Tear It Down 5:06 02/12/2012 20:56 Fat -- 0:11:44 mins
4 U2 - Elevation 3:37 12/01/2013 13:59 MPEG audio -- 0:15:21 mins
5 tib 3:22 23/03/2014 21:55 MPEG audio file Blue -- 0:18:43 mins
6 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs MPEG -- 0:23:15 mins
7 Underdog 4:33 03/04/2011 17:21 Kasabian MPEG audi -- 0:27:48 mins
8 Sunshine of Your Love (DT\'s Radio Edit) 3:16 05/0 -- 0:31:04 mins
9 spinning_africa 3:23 15/02/2014 19:50 MPEG audio -- 0:34:27 mins
10 Whirl-Y-Reel 2 (Folk Police Mix) 5:28 16/06/2007 1 -- 0:39:55 mins
11 Welcome To Africa 7:01 01/10/2012 20:00 Paffendorf -- 0:46:56 mins
12 Praise You 5:24 31/07/2011 17:11 Fatboy Slim AAC -- 0:52:20 mins
13 Need You Tonight 3:01 17/09/2013 18:24 INXS MPEG -- 0:55:21 mins
14 Pretty Vegas 3:25 02/12/2012 20:50 INXS MPEG audi -- 0:58:46 mins
15 The Power (7\'\' Version) 3:51 01/03/2014 18:28 Sn -- 1:02:37 mins
16 U Don't Know Me (JaxxHouz Klubmix) 5:16 12/05/200 -- 1:07:53 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.