Monday 26 May 2014

Playlist 140526/181251

Playlist5 140526/181251

INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT

Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf

Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.

Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.

Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.

Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

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Playlist 140526/181149

Playlist5 140526/181149

SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE Zone 1 ("Warm Up") = 65-82% of AT Zone 2 ("Fat Burning") = 82-89% of AT Zone 3 ("Aerobic") = 89-94% of AT Zone 4 ("Anaerobic") = 94-100% of AT Zone 5 ("Speed/Power") = 100-106% of AT

Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).
Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.
Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.
Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.
Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140526/181042

Playlist5 140526/181042

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness
INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs!
SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts.

EFFORT GUIDE Zone 1 ("Warm Up") = 65-82% of AT Zone 2 ("Fat Burning") = 82-89% of AT Zone 3 ("Aerobic") = 89-94% of AT Zone 4 ("Anaerobic") = 94-100% of AT Zone 5 ("Speed/Power") = 100-106% of AT
Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf
Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes).
Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal.
Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable.
Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training.
Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5.

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140526/181016

Playlist5 140526/181016

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs! SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts. EFFORT GUIDE Zone 1 ("Warm Up") = 65-82% of AT Zone 2 ("Fat Burning") = 82-89% of AT Zone 3 ("Aerobic") = 89-94% of AT Zone 4 ("Anaerobic") = 94-100% of AT Zone 5 ("Speed/Power") = 100-106% of AT Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes). . Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal. . Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable. . Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training. . Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5. .

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140526/181010

Playlist5 140526/181010

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs! SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts. EFFORT GUIDE Zone 1 ("Warm Up") = 65-82% of AT Zone 2 ("Fat Burning") = 82-89% of AT Zone 3 ("Aerobic") = 89-94% of AT Zone 4 ("Anaerobic") = 94-100% of AT Zone 5 ("Speed/Power") = 100-106% of AT Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes). . Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal. . Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable. . Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training. . Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5. .

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

Return

Playlist 140526/180718

Playlist5 140526/180718

SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs! SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts. EFFORT GUIDE Zone 1 ("Warm Up") = 65-82% of AT Zone 2 ("Fat Burning") = 82-89% of AT Zone 3 ("Aerobic") = 89-94% of AT Zone 4 ("Anaerobic") = 94-100% of AT Zone 5 ("Speed/Power") = 100-106% of AT Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes). . Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal. . Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable. . Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training. . Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5. .

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/

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Playlist 140526/180519

Playlist5 140526/180519

Warm-up 5/6 Seated Climb 7/8 Standing Climb 7/8 Mixed Climb 7/8 Attack Climb 8/9 Flat 7/8 Fast Flat 8/9 Sprint 8/9-10 Intervals 7/9-10 Recovery 6 WarmDown 6/5 Spare EFFORT GUIDE 5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise 6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences 7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing. 8= very hard, short of breath, ZONE4 - Triathlon distance race pace 9= very very hard, gasping, ZONE5 - 10k run race pace 10= max effort, flat out, ZONE5+ - about 1min of effort
SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs! SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts. EFFORT GUIDE Zone 1 ("Warm Up") = 65-82% of AT Zone 2 ("Fat Burning") = 82-89% of AT Zone 3 ("Aerobic") = 89-94% of AT Zone 4 ("Anaerobic") = 94-100% of AT Zone 5 ("Speed/Power") = 100-106% of AT Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes). . Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal. . Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable. . Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training. . Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5. .
(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/
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Playlist 140526/173837

Playlist5 140526/173837

1 test -- 0:00:00 mins

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/
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Playlist 140526/142412

1 make you dance timy trumpet 2:55 26/05/2014 13:09 -- 0:02:55 mins
2 bleed timmy trumpet short 1:24 26/05/2014 14:12 bl -- 0:04:19 mins
3 timmy trumpet freaks 1:02 26/05/2014 12:31 timmy t -- 0:05:21 mins
4 Bounce Generation (Original Mix) 3:49 26/05/2014 1 -- 0:09:10 mins
5 Louder (Hardwell Remix) 3:43 03/04/2012 07:12 DJ F -- 0:12:53 mins
6 palonatini 3:03 23/03/2014 21:54 Blues -- 0:15:56 mins
7 spinning_africa 3:23 15/02/2014 20:06 Blues -- 0:19:19 mins
8 Preston (Original Club Mix) 6:37 26/05/2014 13:49 -- 0:25:56 mins
9 AnimalsBite 2:00 24/11/2013 17:35 4 Blues 07/01 -- 0:27:56 mins
10 Propane Nightmares 5:13 03/04/2011 17:18 Pendulum -- 0:33:09 mins
11 ACDC - TNT (Kazzy Rock This Mash-Up) 5:24 26/05/20 -- 0:38:33 mins
12 Mark Knight Devil Walking 7:22 15/02/2014 20:07 Ma -- 0:45:55 mins
13 Three Triangles 4:00 01/01/2013 20:57 Hardwell 100 -- 0:49:55 mins
14 Track 13 breath 3:49 22/12/2013 15:43 Audio CD -- 0:53:44 mins
15 Wake Me Up - Avicii 4:31 15/02/2014 20:10 -- 0:58:15 mins
16 Hustle & Bustle (Original Mix) 7:36 11/05/2014 12: -- 1:05:51 mins
17 Snus (Green & Falkner Remix) 7:26 11/05/2014 12:33 -- 1:13:17 mins
18 Saturn - Original Mix 7:48 02/12/2012 20:51 Sebast -- 1:21:05 mins
19 Sweet Sensation (Original Mix) 6:38 11/05/2014 12: -- 1:27:43 mins
20 Black Noise (Kink Live Mix) 7:39 27/04/2013 13:18 -- 1:35:22 mins
21 Let It Hang Out (Original Mix) 8:09 11/05/2014 12: -- 1:43:31 mins
22 avici 2:35 29/03/2014 18:06 1 Blues 11/05/2014 -- 1:46:06 mins
23 Cowgirl 4:57 02/06/2013 15:40 Underworld Cream 15 -- 1:51:03 mins
24 Who\'s Wearing The Cap (A-Trak Remix) 3:31 09/06/2 -- 1:54:34 mins
25 Heartbreaker (Benson & Mike Metro Remix) 5:12 11/0 -- 1:59:46 mins

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers
Return

Playlist 140526/141815

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers
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Sunday 11 May 2014

Recent past and planned training for ETU Champs in June

Recent past

w/e date: 16/Feb/2014 swim: 6200mts bike: 100mi run: 10mi   row: 0k   7days: 12.6
w/e date: 23/Feb/2014 swim: 4800mts bike: 48mi run: 19.1mi row: 0k   7days: 11.0
w/e date: 02/Mar/2014 swim: 7400mts bike: 96mi run: 24.1mi row: 0k   7days: 12.0
w/e date: 09/Mar/2014 swim: 7400mts bike: 88mi run: 15mi   row: 0k   7days: 11.0
w/e date: 16/Mar/2014 swim: 5400mts bike: 72mi run: 21.7mi row: 0k   7days: 11.0
w/e date: 23/Mar/2014 swim: 5900mts bike: 88mi run: 11.5mi row: 0k   7days: 12.2
w/e date: 30/Mar/2014 swim: 3800mts bike: 128mi run: 4mi    row: 10k 7days: 12.7
w/e date: 06/Apr/2014 swim: 6100mts bike: 101mi run: 1mi    row: 20k 7days: 12.4
w/e date: 13/Apr/2014 swim: 4000mts bike: 88mi run: 10mi   row: 0k   7days: 8.97
w/e date: 20/Apr/2014 swim: 5000mts bike: 91mi run: 5mi    row: 0k   7days: 10.9
w/e date: 27/Apr/2014 swim: 0mts    bike: 94mi run: 24.25m row: 0k   7days: 12.4
w/e date: 04/May/2014 swim: 4000mts bike: 73mi run: 24.4mi row: 0k   7days: 10.2
w/e date: 11/May/2014 swim: 4300mts bike: 66mi run: 12.25m row: 0k   7days: 10.7

I have been plagued by injuries: achilles, calves, hamstrings everything has been going "ping!"

Next weeks

w/e date: 18/May/2014 swim: 6500mts bike: 108mi run: 19mi   row: 0k   7days: 15.7
w/e date: 25/May/2014 swim: 6500mts bike: 108mi run: 19mi   row: 0k   7days: 15.7
w/e date: 01/Jun/2014 swim: 6500mts bike: 108mi run: 19mi   row: 0k   7days: 15.7
w/e date: 08/Jun/2014 swim: 6500mts bike: 108mi run: 19mi   row: 0k   7days: 15.7
w/e date: 15/Jun/2014 swim: 6500mts bike: 108mi run: 19mi   row: 0k   7days: 15.7
w/e date: 22/Jun/2014 swim: 6500mts bike: 108mi run: 19mi   row: 0k   7days: 15.7

Detail

Thu 02/Jan/2014
Fri 03/Jan/2014
______Row: 11meters 1hours Had a couple of days rest with a cold and couldn't face the ...
Sat 04/Jan/2014
______Bike: 40miles 3.5hours Mountain Bike with Ryan...
______Gym: 1hrs 4:00pm Gym
Chest Press 2x16kg kettle, 12,12,10,8,6,12,12
Sho...
Sun 05/Jan/2014
______Run: 6miles 1hours 2mile warm-up 20mins
8xRue de Garenne (hill opposite Gorey c...
______Gym: 2.5hrs 11am Bikram yoga 4pm Gym work...
Mon 06/Jan/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 07/Jan/2014
______Swim: 1600meters 0.5hours 6:30am 4x400s swim, paddle, pull, swim felt strong and fast...
Wed 08/Jan/2014
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
______Gym: 0.25hrs 5pm will try weights before spinn...
Thu 09/Jan/2014
______Swim: 2500meters 1hours 6:30am pool swim?...
Fri 10/Jan/2014
______Swim: 2500meters 1hours 6:30am pool swim?...
Sat 11/Jan/2014
______Bike: 60miles 3.52hours Good fast session with Chris Spencse tce., circa 20mph...
Sun 12/Jan/2014
______Run: 10miles 1.3hours xc cliff paths, plus some skipping to warm-up (90 mins)...
______Gym: 2.5hrs 11am do bikram at home after run and at 4pm gym work at home...
Mon 13/Jan/2014
______Gym: 1hrs Gym work at FF (instead of Spinn, because of 6pm CGAJ meetin...
Tue 14/Jan/2014
______Swim: 2000meters 0.5hours 400x skipping, good session: 400s as swim, paddles, pull x 5...
______Run: 6miles 0.79hours 10k as 5k out in 20mins and efforts of 750 meters on the way...
______Gym: 0.5hrs gym work after spinn...
Wed 15/Jan/2014
______Swim: 2500meters 1hours 200xskipping, then good session: lots of 200s incl one at 3:...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 16/Jan/2014
______Gym: 2.5hrs CrossFit then Yoga...
Fri 17/Jan/2014
Sat 18/Jan/2014
______Bike: 10miles 0.58hours MTB xc duathlon...
______Run: 4miles 0.5hours MTB xc duathlon...
Sun 19/Jan/2014
______Run: 14miles 2.29hours Tough Guy Course, 8am at Haut de la Garenne...
______Gym: 2.5hrs 11am Bikram yoga 4pm Gym work...
Mon 20/Jan/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 21/Jan/2014
______Swim: 1600meters 0.64hours after work 5:30pm swim, because I missed morning. Legs too t...
Wed 22/Jan/2014
______Swim: 2000meters 1hours 6:30am pool swim - bloody hard, binned at 2k last 500m too m...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
______Gym: 0.5hrs gym work after spinn...
Thu 23/Jan/2014
Fri 24/Jan/2014
Sat 25/Jan/2014
Sun 26/Jan/2014
______Run: 9miles 1.2hours TOUGH GUY...
______Gym: 0.5hrs gym & yoga...
Mon 27/Jan/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
______Gym: 1hrs morning gym set...
Tue 28/Jan/2014
______Row: 10meters 0.6hours 10k in 37min 25sec...
______Gym: 0.25hrs in Glasgow for CdM Meetings...
Wed 29/Jan/2014
______Run: 8miles 1hours Long to Glasgow Green...
Thu 30/Jan/2014
______Gym: 1hrs Gosgrove Evil 8...
Fri 31/Jan/2014
______Gym: 2hrs Morning Sits and Press etc. and Evening Cosgrove...
Sat 01/Feb/2014
______Gym: 1hrs Gosgrove Evil 8...
Sun 02/Feb/2014
______Run: 14miles 1.8hours Hills/Mountains x 10 to St Caths and Back...
Mon 03/Feb/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
______Gym: 1hrs gym work at dawn...
Tue 04/Feb/2014
Wed 05/Feb/2014
______Swim: 2200meters 0.88hours Tri Club session...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 06/Feb/2014
______Swim: 2000meters 0.8hours 5x400s as swim, paddle, pull, swim, paddle...
______Gym: 1.5hrs yoga...
Fri 07/Feb/2014
Sat 08/Feb/2014
Sun 09/Feb/2014
______Run: 20miles 3.25hours 6m run on coast to get car. Then 12.7m to St Caths and back ...
______Gym: 1.5hrs gym work at home and yoga...
Mon 10/Feb/2014
Tue 11/Feb/2014
______Swim: 1500meters 0.6hours 6:30am pool swim?...
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Wed 12/Feb/2014
______Swim: 2200meters 0.88hours 6:30am pool swim?...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 13/Feb/2014
______Run: 6miles 0.79hours 10x mont bingham loop in about 50mins ...
______Gym: 1.5hrs yoga...
Fri 14/Feb/2014
______Swim: 2500meters 1hours 6:30am pool swim?...
Sat 15/Feb/2014
______Bike: 40miles 2.35hours 8:00am velo/club ride...
______Gym: 1hrs 8ex, 8reps, 8sets, cosgrove evil 8...
Sun 16/Feb/2014
______Bike: 12miles 0.7hours Duathlon - run-bike-run...
______Run: 4miles 0.5hours Duathlon - run-bike-run...
______Gym: 0.5hrs streching...
Mon 17/Feb/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 18/Feb/2014
______Run: 6.4miles 0.85hours 8 x westmount (0.4mi). Each rep 6mins. Average climb 3:10 +/...
Wed 19/Feb/2014
______Swim: 2200meters 0.88hours 6:30am pool swim?...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 20/Feb/2014
Fri 21/Feb/2014
______Swim: 2600meters 1.04hours 400skips then Mikey's ool swim 2600 mostly 50s...
Sat 22/Feb/2014
______Gym: 1hrs 8ex, 8reps, 8sets, cosgrove evil 8...
Sun 23/Feb/2014
______Run: 12.7miles 2hours 12.7m to St Caths and back via all the hills (6 = queens v,...
______Gym: 2.5hrs gym work at home and yoga...
Mon 24/Feb/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 25/Feb/2014
______Swim: 1800meters 0.72hours 400skip, 2x400 then 10x 100 in 1:37 off 2min...
______Run: 6.4miles 0.85hours 8 x queens road 0.4mi up 3min 15secs (avge) and down about 3...
Wed 26/Feb/2014
______Swim: 2800meters 1.12hours 400skip, lots of 200s and 50s...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 27/Feb/2014
Fri 28/Feb/2014
______Swim: 2800meters 1.12hours lots of 200s and 50s...
Sat 01/Mar/2014
______Bike: 48miles 2.82hours with Tony W. Should have done more hills. Surprisingly tired...
______Run: 5miles 0.6hours run to daisey hill + 5 x reps. 2mile there, 2mile back, 5 x ...
Sun 02/Mar/2014
______Run: 12.7miles 2hours 12.7m to St Caths and back via all the hills (6 = queens v,...
Mon 03/Mar/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 04/Mar/2014
Wed 05/Mar/2014
______Swim: 2500meters 1hours 6:30am pool swim?...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 06/Mar/2014
______Swim: 2000meters 0.8hours 6:30am pool swim?...
______Run: 2miles 0.26hours 4x5mins of Wellington Hill, prior to ASA Meeting with PdF...
Fri 07/Mar/2014
______Swim: 2900meters 1.15hours lots of 50s and 100s eg 12 x 50s and 4x (4 x 100)...
______Run: 5miles 0.66hours Run to Gorey, then 5x Daisy Hill and then for meal with Debb...
Sat 08/Mar/2014
______Bike: 40miles 2.35hours Tri Club is (10min over-gear, 2min race) x4 then 30min run O...
______Gym: 1hrs Cosgrovve 8 x 8sets x 8reps...
Sun 09/Mar/2014
______Run: 8miles 1hours Cliff Paths...
Mon 10/Mar/2014
Tue 11/Mar/2014
______Bike: 32miles 1.88hours Swap with CGA...
Wed 12/Mar/2014
______Swim: 2500meters 1hours 300 skip 6:30am pool swim?...
Thu 13/Mar/2014
______Gym: 0.6hrs Cosgrovve 8 x 6sets x 6reps...
Fri 14/Mar/2014
______Swim: 2900meters 1.15hours 500skip 6:30am pool swim?...
______Run: 9miles 1.19hours 8 x Grouville Hill (0.45mi up 3:30up and 3:00down) plus 1 mi...
Sat 15/Mar/2014
______Bike: 40miles 2.35hours tour of tomorrows duathlon course...
Sun 16/Mar/2014
______Run: 12.7miles 1.9hours 12.7m to St Caths and back via all the hills (6 = queens v,...
______Gym: 1hrs stretching in front of TV...
Mon 17/Mar/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 18/Mar/2014
______Swim: 1600meters 0.64hours 400 skip 400pull, swim, paddle, swim...
______Run: 6miles 0.79hours 5 x hill behind queens v. 2:30up off 5min, plus 2mi wamup an...
Wed 19/Mar/2014
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
______Gym: 0.25hrs 3x10 bear complex...
Thu 20/Mar/2014
______Swim: 1700meters 0.68hours 400 skip 400pull, swim, paddle, swim...
______Run: 5.5miles 0.73hours 6 x daisy hill up in 1:40 reducing to 1:30, 2mi there and 2 ...
Fri 21/Mar/2014
______Swim: 2600meters 1.04hours good session 12x50, 3rd hard, 8x50, 2nd hard, 4x50 all hard ...
Sat 22/Mar/2014
______Gym: 2.29hrs cosgrove 8 for 8 sets, plus body 4 life upper!!!...
Sun 23/Mar/2014
______Bike: 40miles 3hours "hell of the north": st caths; rozel; bouley; bonne nuit; mo...
Mon 24/Mar/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
______Gym: 0.5hrs cosgrove 8 for 4 reps...
Tue 25/Mar/2014
______Swim: 1600meters 0.64hours 6:30am pool swim?...
Wed 26/Mar/2014
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 27/Mar/2014
______Swim: 2200meters 0.88hours 400swim, 300back, 200breat, 100fly then 2x (3x200) with Olli...
______Run: 4miles 0.53hours run - big mistake (hurt after 1.5miles, was quick, but then ...
Fri 28/Mar/2014
______Bike: 40miles 2.5hours "hell of the north": st caths; rozel; bouley; bonne nuit; mo...
Sat 29/Mar/2014
______Bike: 40miles 2.35hours "hell of the north": st caths; rozel; bouley; bonne nuit; mo...
Sun 30/Mar/2014
______Row: 10meters 1hours 1 hour, harbour, east rock, pigeon, cigarette, Liz Castle, H...
______Gym: 1.5hrs 2 x mediball workout. Then cosgrove but only 4 sets (weak/ti...
Mon 31/Mar/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
______Row: 5meters 0.5hours 20mins 5k on erg...
Tue 01/Apr/2014
______Swim: 1600meters 0.64hours 6:30am pool swim?...
Wed 02/Apr/2014
______Swim: 2500meters 1hours 6:30am pool swim?...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 03/Apr/2014
______Swim: 2000meters 0.8hours 6:30am pool swim?...
Fri 04/Apr/2014
______Bike: 13miles 2hours easy ride with island innovators...
______Run: 1miles 0.1hours run to collect bike with island innovators...
______Row: 5meters 0.3hours 5k erg...
Sat 05/Apr/2014
______Row: 10meters 0.75hours 10k erg, ...
______Gym: 0.75hrs cosgrove evil8 x 6 sets...
Sun 06/Apr/2014
______Bike: 40miles 2.75hours "hell of the north": st caths; rozel; bouley; bonne nuit; mo...
Mon 07/Apr/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 08/Apr/2014
______Swim: 1500meters 1hours 1900m...
Wed 09/Apr/2014
______Swim: 2500meters 1hours 2500m...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
Thu 10/Apr/2014
Fri 11/Apr/2014
Sat 12/Apr/2014
______Bike: 40miles 2.35hours "hell of the north": st caths; rozel; bouley; bonne nuit; mo...
Sun 13/Apr/2014
______Run: 10miles 1.3hours 5mile run/walk in morning and same again in evening, then wa...
______Gym: 0.5hrs some basic stretching...
Mon 14/Apr/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
______Gym: 1hrs yoga standing poses...
Tue 15/Apr/2014
______Run: 5miles 0.6hours 5mile run/walk in evening, then wade in sea...
Wed 16/Apr/2014
______Swim: 2500meters 1hours 6:30am pool swim?...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
______Gym: 0.5hrs gym work after spinn...
Thu 17/Apr/2014
______Gym: 1.5hrs yoga...
Fri 18/Apr/2014
______Swim: 2500meters 1hours 6:30am pool swim?...
______Bike: 3miles 0.17hours fast hill climb easter series 5:08 came 17th...
Sat 19/Apr/2014
______Bike: 40miles 2.35hours easter series road race, made a break 3 miles out. Did well ...
Sun 20/Apr/2014
Mon 21/Apr/2014
______Run: 6miles 0.7hours run, jog, run, walk in pain with left thigh and calf, wade i...
Tue 22/Apr/2014
______Run: 6miles 0.7hours slow, but steady run 50mins then wade in sea 10mins +...
Wed 23/Apr/2014
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
______Run: 6miles 0.7hours slow, but steady run 50mins then wade in sea 10mins +...
______Gym: 0.5hrs gym work after spinn...
Thu 24/Apr/2014
______Gym: 1hrs standing yoga moved...
Fri 25/Apr/2014
Sat 26/Apr/2014
______Bike: 55miles 3.23hours tri club ride and then dash home to see leonie before she le...
______Gym: 1.5hrs full bikra session...
Sun 27/Apr/2014
______Bike: 23miles 1.35hours Duathlon - run-bike-run...
______Run: 6.25miles 0.8hours Duathlon - run-bike-run...
______Gym: 1hrs stretching...
Mon 28/Apr/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 29/Apr/2014
______Swim: 1500meters 0.6hours missed...
______Run: 6miles 0.79hours archirondel and back...
Wed 30/Apr/2014
______Swim: 2500meters 1hours 6:30am pool swim?...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
______Gym: 0.5hrs gym work after spinn...
Thu 01/May/2014
______Run: 6miles 0.79hours archirondel and back...
Fri 02/May/2014
Sat 03/May/2014
______Run: 12.4miles 1.7hours Then 12.4m to St Caths and back via all the hills (6 = queen...
Sun 04/May/2014
______Bike: 25miles 1hours 25m tt...
______Gym: 1hrs home astana yoga...
Mon 05/May/2014
Tue 06/May/2014
______Run: 6miles 0.79hours queens v 2 laps in 29min, sore right calf, cool off in sea...
Wed 07/May/2014
______Swim: 2300meters 0.92hours swim with mikey...
______Bike: 16miles 0.94hours BodyRox 5:45pm class...
______Gym: 0.5hrs gym work after spinn...
Thu 08/May/2014
______Swim: 2000meters 0.8hours swim with (chris?)...
Fri 09/May/2014
______Bike: 50miles 2.94hours plan to do 50m rr watersplash...
Sat 10/May/2014
______Run: 6.25miles 0.8hours 2 x 3m injured run/jog...
______Gym: 1.5hrs bikram yoga at home...
Sun 11/May/2014
______Gym: 1hrs gym work at home?...
Mon 12/May/2014
______Bike: 32miles 1.88hours FitnessFirst 5:30pm and 6:30pm class...
Tue 13/May/2014
______Swim: 1500meters 0.6hours speed: start working on timed 50s off 80?, timed 100s off 1:...
______Run: 5miles 0.66hours 1mile reps on the avenue...

Playlist 140511/141611

1 Heartbreaker (Benson & Mike Metro Remix) 5:12 11/0 -- 0:05:12 mins
2 The Buzz (Original Mix) 4:27 11/05/2014 12:02 Timm -- 0:09:39 mins
3 rope 5:00 27/04/2014 16:19 Blues -- 0:14:39 mins
4 BLOW 5:11 01/01/2014 13:55 1 Blues 07/01/2014 2 -- 0:19:50 mins
5 Let It Hang Out (Original Mix) 3:18 11/05/2014 13: -- 0:23:08 mins
6 Sun To Me (Mark Knight Remix) 7:44 12/12/2012 12:1 -- 0:30:52 mins
7 tib 3:22 23/03/2014 21:55 Blues -- 0:34:14 mins
8 Stronger (Original Club Mix) 5:28 10/09/2012 18:13 -- 0:39:42 mins
9 fast train spinn 6:22 22/05/2007 22:22 spinn_feb20 -- 0:46:04 mins
10 Basement Jaxx - Rendez-Vu 5:44 09/04/2012 17:04 Va -- 0:51:48 mins
11 best_I_ever_had 3:37 11/05/2014 12:30 Blues -- 0:55:25 mins
12 Track 13 breath 3:49 22/12/2013 15:43 Audio CD -- 0:59:14 mins
13 Hustle & Bustle (Original Mix) 7:36 11/05/2014 12: -- 1:06:50 mins
14 Snus (Green & Falkner Remix) 7:26 11/05/2014 12:33 -- 1:14:16 mins
15 Saturn - Original Mix 7:48 02/12/2012 20:51 Sebast -- 1:22:04 mins
16 Sweet Sensation (Original Mix) 6:38 11/05/2014 12: -- 1:28:42 mins
17 Black Noise (Kink Live Mix) 7:39 27/04/2013 13:18 -- 1:36:21 mins
18 Mark Knight Devil Walking 7:22 15/02/2014 20:07 Ma -- 1:43:43 mins
19 palonatini 3:03 23/03/2014 21:54 Blues -- 1:46:46 mins
20 Let It Hang Out (Original Mix) 8:09 11/05/2014 12: -- 1:54:55 mins
21 avici 2:35 29/03/2014 18:06 1 Blues 11/05/2014 -- 1:57:30 mins
22 Pencil Full of Lead 2:27 09/04/2012 16:37 Paolo Nu -- 1:59:57 mins
23 Wake Me Up - Avicii 4:31 15/02/2014 20:10 -- 2:04:28 mins
24 Cowgirl 4:57 02/06/2013 15:40 Underworld Cream 15 -- 2:09:25 mins
25 Lighting Bolt 2:24 14/04/2013 18:34 Jake Bugg Jak -- 2:11:49 mins
26 Who\'s Wearing The Cap (A-Trak Remix) 3:31 09/06/2 -- 2:15:20 mins

(c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers
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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.