Playlist 140709/53536

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Playlist5 140709/53536

1 Lighting Bolt 2:24 14/04/2013 18:34 Jake Bugg MPE -- 0:02:24 mins
2 The Buzz (Original Mix) 4:27 11/05/2014 12:02 Timm -- 0:06:51 mins
3 Afroleft 7:33 05/10/2007 19:55 Spinning 60 MPEG au -- 0:14:24 mins
4 spinning_africa 3:23 15/02/2014 20:06 MPEG audio -- 0:17:47 mins
5 Jacks Funk (Original Mix) 7:14 15/02/2014 20:11 Th -- 0:25:01 mins
6 Insomnia 3:34 31/07/2011 17:11 Farithless MPEG au -- 0:28:35 mins
7 Running In Time - Deepsky 6:54 27/03/2012 06:50 Va -- 0:35:29 mins
8 Good Feeling (Jaywalker Dub Mix) 4:52 09/03/2013 1 -- 0:40:21 mins
9 Bangduck (Moguai Remix) 4:07 01/01/2013 20:57 Afro -- 0:44:28 mins
10 bleed timmy trumpet short 1:24 26/05/2014 14:12 bl -- 0:45:52 mins
11 rope 5:00 27/04/2014 16:19 MPEG audio file Blu -- 0:50:52 mins
12 Rapture (Avicii New Generation Radio Edit) 2:49 02 -- 0:53:41 mins
13 bleed timmy trumpet long 2:24 02/06/2014 06:53 ble -- 0:56:05 mins
14 Fade Into Darkness 3:35 09/06/2012 23:16 Avicii M -- 0:59:40 mins
15 happy 3:51 01/01/2014 12:57 MPEG audio file 1 B -- 1:03:31 mins
16 Sun To Me (Mark Knight Remix) 7:44 12/12/2012 12:1 -- 1:11:15 mins
17 Three Triangles 4:00 01/01/2013 20:57 Hardwell 100 -- 1:15:15 mins
18 Ten 3:08 27/04/2013 13:18 Sander Van Doorn & Mark -- 1:18:23 mins
19 Next Club 10 Miles (Acceptable 80´s mix) 6:38 02/ -- 1:25:01 mins
20 Mark Knight Devil Walking 7:22 15/02/2014 20:07 Ma -- 1:32:23 mins
21 BLOW 5:11 01/01/2014 13:55 MPEG audio file 1 Bl -- 1:37:34 mins
22 Copy Control Cat - Phatjak Remix 8:09 05/02/2012 1 -- 1:45:43 mins
23 Marvo Ging 5:28 05/02/2012 18:17 The Chemical Brot -- 1:51:11 mins
24 Jailbreak 4:42 02/07/2013 21:17 AC-DC MPEG audio -- 1:55:53 mins

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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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