Tuesday 26 August 2014

Playlist 140826/205642

Playlist5 140826/205642

1 markknight_yougotlove 7:36 19/08/2014 22:10 MPEG -- 0:07:36 mins
2 Cowgirl 4:57 02/06/2013 15:40 Underworld MPEG aud -- 0:12:33 mins
3 Valentine - Original Mix 7:21 22/05/2007 22:22 Ste -- 0:19:54 mins
4 Grounds for Divorce 3:39 31/07/2011 17:14 Elbow M -- 0:23:33 mins
5 Blade Trinity Soundtrack - Rob Dougan - Clubbed To -- 0:23:33 mins
6 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 0:27:31 mins
7 edsheeran_dont 3:35 23/08/2014 18:40 MPEG audio -- 0:31:06 mins
8 spinning_africa 3:23 15/02/2014 20:06 MPEG audio -- 0:34:29 mins
9 onerepublic_whentheloverunsout 3:59 23/08/2014 18: -- 0:38:28 mins
10 Original Hardcore (Radio Edit) 3:01 23/08/2014 19: -- 0:41:29 mins
11 Paul Oakenfold - Ready Steady Go 4:49 27/03/2012 0 -- 0:46:18 mins
12 maroon5_maps 3:08 23/08/2014 18:40 MPEG audio fi -- 0:49:26 mins
13 markknight_downpipe 7:14 19/08/2014 22:09 MPEG a -- 0:56:40 mins
14 Hustle & Bustle (Original Mix) 7:36 11/05/2014 12: -- 1:04:16 mins
15 Jacks Funk (Original Mix) 7:14 15/02/2014 20:11 Th -- 1:11:30 mins
16 best_I_ever_had 3:37 11/05/2014 12:30 MPEG audio -- 1:15:07 mins
17 workitout 3:42 23/08/2014 18:39 MPEG audio file -- 1:18:49 mins
18 onerepublic_lookingatthestars 7:20 23/08/2014 18:5 -- 1:26:09 mins
19 The Dance Hut Chapter One (Continuous DJ Mix 2) 1: -- 1:27:09 mins
20 The Dance Hut Chapter One (Continuous DJ Mix 1) 1: -- 1:28:09 mins
21 Stronger (Original Club Mix) 5:28 31/07/2011 16:59 -- 1:33:37 mins
22 Paul Oakenfold - Faster Kill Pussycat (Feat. Britt -- 1:33:37 mins
23 DARE 4:04 22/05/2007 22:22 Gorillaz 80 MPEG audio -- 1:37:41 mins
24 Addicted To Bass 3:49 15/08/2007 20:43 Puretone M -- 1:41:30 mins
25 Confusion 8:23 11/09/2011 20:34 New Order MPEG au -- 1:49:53 mins
26 Paul Oakenfold - Switch On 4:05 31/07/2011 16:42 P -- 1:53:58 mins
27 u dont know me 5:10 29/06/2014 20:17 u dont know m -- 1:59:08 mins

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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Friday 22 August 2014

The future is bright for Jersey, but the timing is now or never!

SPORT & TOURISM OPPORTUNITES

We already have a fantastic environment for sport and it is amazing what people will spent to realise their sporting goals. People think nothing of jumping on a plane and staying in a hotel just to run 10k. I once flew to Birmingham for the Indoor Rowing Champs. I came 4th in 6min and 40secs. That trip worked out at 100 per minute and I loved it.

Jersey coaches including Nick Saunders and Tony Williams already export & promote Jersey by providing on-line coaching to hundreds of athletes all work the world. HeathHaus is recognition that people care about their health and will pay a premium for great facilities. There are so many examples. However there is no joined-up approach to integrate our resources and market Jersey. There is nowhere other than perhaps Club LaSanta in Lanzarote that you will find so many physios, medics, coaches, athletes, and facilities in an area 40 miles square. Our capacity to host the Island Games is testimony to the opportunities that exist every day, of every year not just Island Games 2015.

I am working to help better co-ordinate and leverage the Island Games, Youth Games and Commonwealth Games. Our ambition should be to share resources, talent, coaching and management. To combine, collaborate, co-operate and communicate to become a centre of excellence which offers a joined-up approach to sport and health and a performance programme that can lead from Youth Games -> Island Games -> Commonwealth Games and then, being part of GB for the Olympics. We can only do this, if we work as a team!

There are many world-class events that we could host here in Jersey.

SPORT & BUSINESS OPPORTUNITES

70 countries participated in the Glasgow Games. 200 world leaders. 7000 athletes. 5 billion viewers. Did Jersey realise the true potential of working with these people, these organisations and promoting itself to that audience?

I was invited to meet David Cameron at No 10, and he talked about the need to inspire, the need to train hard, and the benefits for the whole community in sport, in health and in business. I don t believe we have realised the potential that can be gained by working alongside Team GB or Team Australia or the business and export opportunities.

Success in sport is seen on the track, in the court, on the road. But there are opportunities in Marketing, Management, Coaching and Technology. We are looking for the best athletes, but why not also the next Seb Coe? Why don t the IoD put forward their best directors, the Institute of Marketing their best marketers or the Institute of Management their best manager to work along-side the performance management teams of England, New Zealand, Jamaica.

The next Commonwealth Games should make the other nations envious of our ability behind the scenes as well as on the field of play. The talent that has made Jersey an offshore finance centre is about enterprise, goals, drive and could be equally used in Sport Management. We often say business can lean a lot from Sport, but Clive Woodward was perhaps the first to suggest that sport can learn a whole lot from business!

If we do this then it is another reason for people all over the Commonwealth to come to Jersey to learn from us and buy our services.

SPORT-TECH JERSEY

Athletes want data to improve performance: top teams use wind tunnels, and wearable devices for speeds, power, heart rate, calories. Jersey s Gigabit + Digital Jersey + Google would be a great combination to develop these technologies into real-time feedback systems which go directly to the coach. In Formula 1 the data from the car goes directly to the engineers who give advice to the driver over the radio. Supposing we could do this for athletes and coaches, just think of the potential for feedback and improvement.

Many people now video on their phone, or maybe have those small GoPro cameras on their helmet. Suppose, using a product like Google glasses, the coach could see what the athlete sees as they are performing. Suppose the glasses had a heads-up display like a fighter plane which told the athlete where their rivals are, and how they are performing in real time! This would completely change race strategy in the way that radios and team cars have changed the way the Tour de France is won.

Suppose all this information went directly to your TV, so that the next time you watch the Olympics you can select an athlete and watch their speeds, power, heart rate, calories. You could even see what they see, though their eyes, if they are wearing Google glasses. This would completely revolutionise sport, participation and engagement.

There is nothing new in anything outlined above. These are all existing jig-saw pieces, but I believe that Jersey s Gigabit + Digital Jersey + Google would be perfect partners to prototype something in Jersey for the Island Games, the Commonwealth Games and maybe the Olympics.

Jersey wants to diversify from the Finance Industry and develop Digital Jersey. This seems an exciting opportunity, particularly because of the other applications (see below)

DIGITAL HEALTH

If we replace the word athlete with patient and the word coach with doctor we now have a new way of delivering digital health care to a community.

Athlete data now becomes health data and performance becomes wellbeing. Instead of an athlete being coached by someone track-side, or remotely the same concepts can be used to allow Doctors or Specialists to support patients thousands of miles away.

There has been a lot of work by Jersey s Heart Doctor Andy Mitchel on this, and I believe that Digital Heath is a huge opportunity for Jersey.

THE WAY FORWARD

I am not the expert, I don t have a new widget that will do all this today, but I have drive and passion and I believe Jersey has all the components (time, talent, technology, cash, enterprise) to make the above possible.

I am really keen to build and promote opportunities which will engage and excite our whole community, potentially linking this to TEDxYouth and creating both business opportunities and sport performance.

Thursday 21 August 2014

Uba Team enter the The Silkworth Challenge

Uba Team enter the The Silkworth Challenge

ABOUT THE CHALLENGE

The Silkworth Challenge is being run in conjunction with Kaz Padidar of Wild Adventures and will consist of a number of physical challenges across all twelve of the islands parishes.

The challenge begins at dawn on Saturday 6 September with a coasteering leg from Gr ve de Lecq to Devil s Hole on the north coast and will see teams competing in the ten stage relay either at sea, along cliff paths or on roads. Competitors will run, cycle, canoe, swim or kayak their way around the Island before returning to Gr ve de Lecq for sunset.

ABOUT THE UBA TEAM

Ruthie Hawkesford is captain for the Uba Team which comprises
Timhjrogers@gmail.com
Graeme Fairlie ,
Zebastian Larsson ,
Katie Killip ,
Emily Devon ,
Wiola Mielczarek ,
Ellie Johnson ,
Ben Davies ,
Jason Wyse

FOLLOW US AND SUPPORT US

We will be posting photos and videos of our training and racing. We will also be running a live feed during the event. You can support us, be part of our Helping Crew (following in a vehicle and helping with photos and videos) and you can be one of our sponsors or fund raisers.

Details of the #tag to follow, the Twitter and Facebook will follow soon. We will also advise our Just Giving page.

WHAT THE UBA TEAM WILL BE DOING

Stage 1 1hr30 2hrs
Coasteering Route Greve De Lecq to Devil s Hole http://gb.mapometer.com/swimming/route_3691641.html

Stage 2 45mins 1hr30
Running Route Devil s Hole to Bouley Bay
http://gb.mapometer.com/running/route_3691672.html

Stage 3 30mins 1hr
Cycling Route Bouley Bay to St. Catherine s
http://gb.mapometer.com/cycling/route_3691700.html

Stage 4 45mins 1hr30
Kayaking Route - St. Catherine s to Gorey Harbour
http://gb.mapometer.com/canoeing/route_3691715.html

Stage 5 30mins 1hr
Cycling Route Gorey Harbour to Old Albert Pier
http://gb.mapometer.com/cycling/route_3691725.html

Stage 6 30mins 1hr
Rowing Route Old Albert Pier to St. Aubin s Harbour
http://gb.mapometer.com/canoeing/route_3691742.html

Stage 7 20mins 40mins
Running Route St. Aubin s Harbour to Ouaisne Bay
http://gb.mapometer.com/running/route_3691779.html

Stage 8 30mins 1hr
Swimming Route Ouaisne Bay to St. Brelade s Pier
http://gb.mapometer.com/swimming/route_3691784.html

Stage 9 30mins 1hr
Cycling Route St. Brelade s Pier to L Etacq
http://gb.mapometer.com/cycling/route_3691821.html

Stage 10 30mins 1hr
Running Route L Etacq to Greve De Lecq
http://gb.mapometer.com/running/route_3691848.html

ABOUT SILKWORTH LODGE

Silkworth Charity Group provides help to those who are suffering with alcohol or drug addiction and is the umbrella for our 3 main charities which are as follows:

The Families in Recovery Trust Silkworth Lodge Rehabilitation Centre - Primary Treatment
Jersey Council on Alcoholism 26/28 West Park Avenue - Secondary Treatment
Weston Healthcare Foundation

Silkworth Lodge is the only residential rehabilitation treatment centre in the Channel Islands. It is a non-profit organisation, owned and administered by The Families in Recovery Trust, to support those with drug and alcohol dependency, together with their families.

The abstinence-based rehabilitation programme is an eight to twelve week course, based on the 12 step programme of recovery . This programme has a very high success rate of patients staying clean and sober after discharge.

The event will be led by Kazz Padidar from local adventure company Wild Adventures who has designed each stage. He said: Our Island is a playground for the adventure enthusiast with an amazing variety of outdoor pursuits to choose from and the locations to do them in. Overcoming our fears, and challenging ourselves, allows us to realise our full potential, just as the same determination helps addicts overcome substance abuse, which is why I am proud to help Silkworth in such a imaginative and original way.

It will include all 12 parishes to reflect the 12 Step recovery programme used by Silkworth to help Islanders kick their drug or alcohol addictions.

The Charity s Chief Executive Officer Jason Wyse said: The purpose of the event is to raise funds for our work and also to raise the profile of Silkworth Charity Group in its vital work helping to rebuild lives, families and relationships devastated by substance abuse.

It has been designed to test each competitor s endurance and fitness and their team s ability to work together to achieve a common goal. This is the ethos that underpins our work every day as we help Islanders to recover from addiction and to lead lives free from substance abuse - for their well- being, the peace of mind of their families and for the benefit of the Island community.

See Silkworth http://www.silkworthlodge.co.uk/

CONTACT

Tim HJ Rogers
Email TimHJRogers@Hougue.Com
Mob 07797762051

F:\data2014\Hougue Swim Bike Run Party\BLOG 2014-01-18 Building Team Jersey.doc

Tuesday 19 August 2014

Playlist 140819/213922

Playlist5 140819/213922

1 move on up 3:51 02/12/2012 20:53 primal scream - s -- 0:03:51 mins
2 Right Here, Right Now 6:28 01/05/2012 05:57 Fatboy -- 0:10:19 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:12:42 mins
4 I Need You Tonight (Full Length Version) 3:36 26/1 -- 0:16:18 mins
5 Kalifornia 5:53 02/12/2012 20:56 Fatboy Slim AAC -- 0:22:11 mins
6 The Rockafeller Skank 5:52 02/01/2013 20:43 Fatboy -- 0:28:03 mins
7 Build It Up,Tear It Down 5:06 02/12/2012 20:56 Fat -- 0:33:09 mins
8 Primal Scream / Loaded 4:21 23/06/2007 12:11 Prima -- 0:37:30 mins
9 Good Times (With Jimmy Barnes) 3:54 26/11/2011 16: -- 0:41:24 mins
10 Rocks 3:37 23/06/2007 12:14 Primal Scream 40 AAC a -- 0:45:01 mins
11 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs MPEG -- 0:49:33 mins
12 Pretty Vegas 3:25 02/12/2012 20:50 INXS MPEG audi -- 0:52:58 mins
13 Praise You 5:24 31/07/2011 17:11 Fatboy Slim AAC -- 0:58:22 mins
14 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 1:03:09 mins
15 You\'re Not From Brighton 5:21 02/12/2012 20:56 Fa -- 1:08:30 mins
16 Sho Nuff 3:21 02/12/2012 20:57 Fatboy Slim Purcha -- 1:11:51 mins

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

(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 140819/213710

Playlist5 140819/213710

1 move on up 3:51 02/12/2012 20:53 primal scream - s -- 0:03:51 mins
2 Right Here, Right Now 6:28 01/05/2012 05:57 Fatboy -- 0:10:19 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:12:42 mins
4 I Need You Tonight (Full Length Version) 3:36 26/1 -- 0:16:18 mins
5 Kalifornia 5:53 02/12/2012 20:56 Fatboy Slim AAC -- 0:22:11 mins
6 The Rockafeller Skank 5:52 02/01/2013 20:43 Fatboy -- 0:28:03 mins
7 Build It Up,Tear It Down 5:06 02/12/2012 20:56 Fat -- 0:33:09 mins
8 Primal Scream / Loaded 4:21 23/06/2007 12:11 Prima -- 0:37:30 mins
9 Good Times (With Jimmy Barnes) 3:54 26/11/2011 16: -- 0:41:24 mins
10 Rocks 3:37 23/06/2007 12:14 Primal Scream 40 AAC a -- 0:45:01 mins
11 Elegantly Wasted 4:32 31/07/2011 16:59 Inxs MPEG -- 0:49:33 mins
12 Pretty Vegas 3:25 02/12/2012 20:50 INXS MPEG audi -- 0:52:58 mins
13 Sho Nuff 3:21 02/12/2012 20:57 Fatboy Slim Purcha -- 0:56:19 mins
14 Praise You 5:24 31/07/2011 17:11 Fatboy Slim AAC -- 1:01:43 mins
15 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 1:06:30 mins
16 You\'re Not From Brighton 5:21 02/12/2012 20:56 Fa -- 1:11:51 mins

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

(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 140819/213104

Playlist5 140819/213104

1 Wonderful Night 4:47 22/05/2007 22:22 Fatboy Slim -- 0:04:47 mins
2 Right Here, Right Now 6:28 01/05/2012 05:57 Fatboy -- 0:11:15 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:13:38 mins
4 Kalifornia 5:53 02/12/2012 20:56 Fatboy Slim AAC -- 0:19:31 mins
5 The Rockafeller Skank 5:52 02/01/2013 20:43 Fatboy -- 0:25:23 mins
6 Build It Up,Tear It Down 5:06 02/12/2012 20:56 Fat -- 0:30:29 mins
7 You\'re Not From Brighton 5:21 02/12/2012 20:56 Fa -- 0:35:50 mins
8 Sho Nuff 3:21 02/12/2012 20:57 Fatboy Slim Purcha -- 0:39:11 mins
9 Praise You 5:24 31/07/2011 17:11 Fatboy Slim AAC -- 0:44:35 mins
10 2 03/10/2013 03:14 -- 0:47:49 mins

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

(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 140819/212029

Playlist5 140819/212029

1 Martin Solveig - Everybody ( Edit Version ) 4:09 1 -- 0:04:09 mins
2 Commander 3:41 12/02/2011 17:49 Kelly Rowland Feat -- 0:07:50 mins
3 Sweat (Snoop Dogg vs. David Guetta) [Remix] 3:16 1 -- 0:11:06 mins
4 Delirious 3:06 12/06/2011 16:21 David Guetta MPEG -- 0:14:12 mins
5 Sexy Bitch (Featuring Akon) 3:16 15/09/2013 14:56 -- 0:17:28 mins
6 Love is gone (Fred Rister & Jo 3:21 26/11/2011 17: -- 0:20:49 mins
7 Money (Radio Edit) 3:06 12/06/2011 16:21 David Gue -- 0:23:55 mins
8 Night Of Your Life (Feat. Jennifer Hudson) 3:42 26 -- 0:27:37 mins
9 Where Them Girls At (ft. Nicki Minaj & Flo Rida) 3 -- 0:30:37 mins
10 tomorrow can wait 3:07 26/11/2011 16:57 david guet -- 0:33:44 mins
11 Gettin\' Over You (Extended) 5:57 20/05/2011 22:50 -- 0:39:41 mins
12 Play Hard (feat. Ne-Yo & Akon) 3:21 02/12/2012 21: -- 0:43:02 mins
13 Turn Me On (Clean) 3:20 03/04/2012 06:47 David Gue -- 0:46:22 mins
14 Where Them Girls At 3:31 15/10/2011 09:54 David Gu -- 0:49:53 mins
15 I Can Only Imagine 3:35 06/08/2012 22:00 David Gue -- 0:53:28 mins
16 Club Can\'t Handle Me 3:53 20/08/2010 07:37 Flo Ri -- 0:57:21 mins
17 Titanium (Feat. Sia) 4:05 03/04/2012 21:48 David G -- 1:01:26 mins
18 Metropolis 5:00 01/01/2013 20:56 David Guetta & Ni -- 1:06:26 mins
19 Who\'s That Chick 3:48 15/10/2011 09:54 David Guet -- 1:10:14 mins

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

(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 140819/210223

Playlist5 140819/210223

1 The Acoustic Motorbike - Luka Bloom 4:10 09/04/201 -- 0:04:10 mins
2 Mas Que Nada 4:10 18/08/2007 19:06 Sergio Mendes F -- 0:08:20 mins
3 One Too Many 5:02 18/08/2007 19:06 Jewel MPEG aud -- 0:13:22 mins
4 Turn It Up 6:08 02/12/2012 20:41 Bomfunk MC\'s MP -- 0:19:30 mins
5 You\'re All I Have 4:33 18/08/2007 19:08 Snow Patr -- 0:24:03 mins
6 Blast The Speakers 7:16 03/07/2011 10:58 Warp Brot -- 0:31:19 mins
7 Welcome To Africa 7:01 01/10/2012 20:00 Paffendorf -- 0:38:20 mins
8 RPM 38 behindthe cow 7:09 15/09/2013 14:50 MPEG -- 0:45:29 mins
9 Amazing 5:42 26/11/2011 18:25 Seal MPEG audio fil -- 0:51:11 mins
10 Crazy 2:59 18/08/2007 19:11 Gnarls Barkley MPEG a -- 0:54:10 mins
11 Waiting On The World To Change 3:24 18/08/2007 19: -- 0:57:34 mins
12 Straight Lines 4:11 01/10/2012 19:59 Silverchair -- 1:01:45 mins
13 I Like To Move It 6:30 01/10/2012 19:58 Zoo Gang -- 1:08:15 mins
14 Riding On The Wings 6:27 18/08/2007 19:07 Motiv8 -- 1:14:42 mins
15 Pardise City 6:35 18/08/2007 19:09 Guns N\' Roses -- 1:21:17 mins
16 Sunchyme 6:07 18/08/2007 19:10 Dario G MPEG audio -- 1:27:24 mins
17 Rhythm Is A Dancer 7:14 18/08/2007 19:10 Snap! 80 -- 1:34:38 mins
18 Who Knew 6:11 01/10/2012 20:03 Pink MPEG audio fi -- 1:40:49 mins
19 punjab knight rider 6:35 02/12/2012 20:42 punjab k -- 1:47:24 mins

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

(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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Reflections on Jersey’s meeting at No 10 Downing Street

Reflections on Jersey’s meeting at No 10 Downing Street

The key messages from David Cameron to the Commonwealth Games Teams attending No 10 Downing Street were that of legacy and performance. We have inspired, and it is important to continue to inspire our communities and the drive for health, vitality, commitment and the joy of performance and success. It is also important to maintain the hard work, training and commitment which will be rewarded by further success in Rio (Olympics 2016) and Gold Coast (Commonwealths 2018)

This got me thinking about my lessons from Glasgow 2014, and hopes for Gold Coast 2018

--Athletes – having a 4 year performance programme (and possibly contracts, funding and monitoring) to support and manage performance

--Coaches – having a co-ordinated coaching programme with clear expectations about qualifications, experience and communication & collaboration

--Managers – recruiting managers who want to be the next Seb Coe, and encouraging people from Institute of Directors, Institute of Managers, Institute of Marketing etc. to take prominent roles in Commonwealth Games.,

--Resources – being better at sharing admin, technology, management and premises resources across Youth Games, Island Games, Commonwealth Games and the other sporting bodies and foundations in Jersey so as to be efficient, effective and share/reduce costs and increase communication & collaboration (eg equipment, clothing , premises and purchases)

--Community – having better community and social engagement for 4 years up to the next Commonwealth Games, rather than the few months immediately before and after the Commonwealth Games. This will help recruit talent, and promote health, vitality, and community values.

--Business – having a more commercial, marketing and brand based approach to opportunities, including exploiting Jersey’s offshore status for Sports-Supplies and Jersey’s Digital expertise for Sport-Tech, and our location for Sport-Tourism. We should be active to interest business, and engage politicians so that all can reap rewards from the opportunities that arise from the Commonwealth Games.

--Alliances – having stronger alliances with other Commonwealth Games Associations for mutual learning and support, including access to “best practice” , research etc.

I also believe there are a number of areas where Jersey and some of the other Commonwealth Games Associations might work together to mutual benefit….

--I wonder what opportunities exist for Team GB as a result of our gun laws being different in Jersey from the UK. Could Jersey be a useful training destination?

--I wonder what opportunities exist for Team GB as a result of Jersey’s offshore status. Would it be more economic for equipment to be purchased in Jersey and leased/lent to UK? Would it be cheaper to buy all Team GB clothing in Jersey and issue to the UK?

--Could Jersey be a useful training location for Sport-Tourism or a “holding location” for major UK sporting events? Could Jersey be a useful training location for Team Management training and Team Building, essential for Athletes, Coaches and Managers?

--Since the very best athletes in Jersey would join Team GB for the Olympics, are there reciprocal opportunities for people in UK to join Team Jersey, where this could offer them additional Commonwealth Games experience?

The Commonwealth Games Association Jersey (CGAJ) is going through change as a result of reflections on Glasgow and plans for Youth Games 2016 & 2017 and Gold Coast 2018. Furthermore our President and Secretary are retiring and we are planning succession. All this creates opportunities to build on strong foundations, and build new relationships in the context of ever increasing standards of performance, professionalism and expectation.

The future is exciting and it starts NOW!

ABOUT THE COMMONWEALTH GAMES ASSOCIATION JERSEY (CGAJ)

Alan Cross (President) alan.cross@cgaj.org
Derek Ferguson (General Secretary) derek.ferguson@cgaj.org
Paul Huddlestone (Chef de Mission) paul.huddlestone@cgaj.org
Paul du Feu (Games Team Manager) tigersjersey@hotmail.co.uk

CGAJ Facebook https://www.facebook.com/CommonwealthGamesAssoc.Jersey?fref=ts
CGAJ Twitter @CGAJsy

CGAJ Website http://www.cgaj.org/newsite2012/
Athlete’s Rep Blog http://cga-jerseyathletesrepresentation.blogspot.com/
Glasgow 2014 http://www.glasgow2014.com/

ABOUT THE AUTHOR

Tim Rogers is a Triathlete (Melbourne 2006) and now Athletes Representative (Glasgow 2014)
--2001 Team Gold Island Games Triathlon (Isle of Man)
--2003 Team Gold Island Games Triathlon (Guernsey)
--2006 19th in Commonwealth Games Triathlon, 5th Age-Group in Ironman Korea,
--2013 Winner Jersey Tough Guy, Qualified European Triathlon Champs (Age-Group)
--2014 11th Age-Group in European Triathlon Champs (Kitzbuhel)
--2014 3rd Age-Group in British Triathlon Champs (Liverpool)

Tim HJ Rogers
Athletes Representative
Commonwealth Games Association Jersey
Email: timhjrogers@hougue.com

Tuesday 12 August 2014

Tim Rogers Application for Island Games 2015

Nick Saunders, Matt Ebbrell, Simon Roderick, Doc Snook and Craig Merideth.

m@ttebbrell.co.uk; nick@tpscoach.com; simon.roderick@vantage.je

D.Snook@health.gov.je; fit2function@live.co.uk

Guys

12 August 2014

Island Games 2015

I am writing to express my interest in participating in the Island Games

I meet the criteria Men 2 hrs 15 minutes as follows

2013 ETU Qualifier (Anglian Water Standard Distance Tri) 1^st Age-Group 2:05:56

http://www.nicetri.co.uk/uploads/Nice%20Tri%20European%20Qualifier%20Tri%202013%282%29update.pdf

2014 British Champs 3^rd Age-Group 2:10:25

http://www.resultsbase.net/Results/IndividualResults.aspx?Id=2356

Additionally, although this is outside 2:15, it’s worth looking at as a bench-mark given that it was a very tough course up a mountain!

2014 ETU Race 11^th Age-Group 2:22:26 http://www.triathlon.org/results/result/2014_kitzbuehel_etu_triathlon_european_championships/264535

I wasn’t able to participate in the Jersey Triathlon this year because I was at the European Champs, but hope that my performances listed above are sufficient. The above has been achieved whilst injured. I aim to be injury free in 2015 and go sub 2:02:00 and win British Champs or switch to Ironman. Which path I choose depends upon Island Games selection.

I have represented Jersey at previous Island Games: Isle of Man and Guernsey, as well as at Commonwealth Games – Melbourne. My sport CV is as follows: http://www.timhjrogers.com/sport-profile/

If the above are not adequate please let me know, there are a few more UK triathlons left in 2014 and I would be happy to enter these and hopefully with favourable weather and less mountains should go sub 2:02:00

Tim Rogers

Mob 07797 762051

TimHJRogers@Gmail.Com

La Belle Hougue, La Belle Hougue Avenue, Grouville JE3 9BL

APPENDIX

Jersey Triathlon Club

Team Jersey - 2015 Island Games (“2015 IG”)

Selection Policy and Standards

1. Introduction

1.1. The Jersey Triathlon Club (“JTC”) and Island Games Association (“IGA”) have

agreed this selection policy. It provides detail on the process by which the

JTC will arrive at athlete nominations, which will be submitted to the IGA for

consideration, for final selection to Team Jersey for the 2015 IG.

2. Games Competition Format

2.1. The triathlon competition compromises of the three separate triathlon

events at the 2015 games which are:

2.1.1. Male Individual Standard Olympic Distance;

2.1.2. Female Individual Standard Olympic Distance; and

2.1.3. Team Standard Olympic Distance (combined times of two fastest

females and three fastest males).

2.2. The maximum team size is ten.

3. Jersey Triathlon Team composition

3.1. JTC can send up to 10 athletes. The Jersey team will comprise of 4 females,

4 males and 2 development athletes (chosen by the JTC selection

committee) consisting of 1 male and 1 female, the development athlete

should satisfy the time cut-off criteria stated below.

3.2. 1 male and 1 female reserve athlete will also be selected, who must be able

to compete at the Games at short notice.

3.3. Where there are insufficient eligible athletes (based on the stated

performance criteria), the selection committee will determine team

composition based on individual performance.

4. Athlete eligibility

4.1. Must be 18 years of age on 31 December 2014, a member of JTC, a member

of the British Triathlon Federation, and EITHER



Born in Jersey; or



Jersey resident, having lived continuously in Jersey for a period of not

less than 24 months, within the last 3 years from the date of selection.

5. Performance Selection criteria

5.1. To be eligible for consideration an athlete must obtain (at a minimum) the

stated qualifying time below:

 Minimum selection time - Men 2 hrs 15 minutes Women 2 hrs 40 minutes.

5.2. Athletes who are deemed to have obtained the best results within this

timeframe over one or more Olympic Distance triathlons (see 6.1) will be

selected.

6. Selection events

6.1. Athletes will be judged on their results and times in the 2014 Jersey

Triathlon and times achieved in other, (non – drafting) Olympic distance

triathlons from both 2013, and 2014.

6.2. Special consideration will be given to times achieved in the 2014 Jersey

Triathlon.

7. Selection process

7.1. Interested athletes should send an email expressing interest to represent

Jersey stating (i) how they fulfill the eligibility criteria according to this

document, and (ii) a race CV (detailing races in 2013 and 2014) as per the

qualification criteria.

7.2. The deadline for the above is 30 September 2014.

7.3. The Selection Committee (see 9.1) will make final decisions for selection on

or prior to 31 October 2014.

8. Exemptions

8.1. Off Island Athletes

8.1.1. Special consideration will be given to exceptional athletes who qualify

to race for Jersey. They should submit a detailed racing CV as per the

selection process from 2013 and 2014 before 30 September 2014.

8.2. Athletes who have qualified for the Commonwealth Games 2014

8.2.1. Any athlete who has qualified to compete in triathlon at the CWG

2014 automatically qualifies. Athletes who fit this criteria need to

advise the Committee whether they wish to compete in the 2015 IG by

the deadline stated in 7.2.

9. Selection Committee

9.1. A decision on selection will be made on or prior to before 31 October 2014.

The selection Committee will consist of Nick Saunders, Matt Ebbrell, Simon

Roderick, Doc Snook and Craig Merideth.

<<<END>>>

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.