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1 Track 02 6:00 22/05/2007 22:22 spinn_feb2006 spin -- 0:06:00 mins
2 Bom Bom (Radio Edit) 2:54 16/12/2012 16:56 Sam and -- 0:08:54 mins
3 Cowgirl 4:57 02/06/2013 15:40 Underworld Cream 15 -- 0:13:51 mins
4 RedFaceTR01 2:45 15/12/2013 19:13 Blues MPEG a -- 0:16:36 mins
5 Confusion 8:23 11/09/2011 20:34 New Order Blade S -- 0:24:59 mins
6 I Can Only Imagine 3:35 06/08/2012 22:00 David Gue -- 0:28:34 mins
7 punjab knight rider 6:35 02/12/2012 20:42 punjab k -- 0:35:09 mins
8 AnimalsBite 2:00 24/11/2013 17:35 2 Blues MPEG -- 0:37:09 mins
9 Tick Tick Boom 3:25 15/12/2013 17:24 The Hives Th -- 0:40:34 mins
10 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 0:43:58 mins
11 Fade Into Darkness 3:35 09/06/2012 23:16 Avicii C -- 0:47:33 mins
12 MoguaiTR01 4:33 15/12/2013 19:13 Blues MPEG au -- 0:52:06 mins
13 the race 8:12 15/08/2007 21:55 yello 100 the race -- 1:00:18 mins
14 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 1:04:58 mins
15 On The Run (2Phaze Remix) 7:05 02/09/2012 19:03 Vi -- 1:12:03 mins

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1 Mr. E\'s Beautiful Blues (Untitled) 3:59 23/06/200 -- 0:03:59 mins
2 Basement Jaxx - Rendez-Vu 5:44 09/04/2012 17:04 Va -- 0:09:43 mins
3 Breathe 4:29 02/06/2013 15:40 The Prodigy Cream 1 -- 0:14:12 mins
4 Running In Time - Deepsky 6:54 10/09/2012 18:11 Va -- 0:21:06 mins
5 Painkiller 6:51 26/11/2011 18:17 Freestylers Rpm -- 0:27:57 mins
6 Track 06 show you what i\'m capable of 3:30 12/05/ -- 0:31:27 mins
7 Fire 4:12 22/12/2013 16:19 Kasabian Fire - EP Al -- 0:35:39 mins
8 BTx2 11:20 22/12/2013 16:16 BTx2 BTx2 BTx2 MPEG -- 0:46:59 mins
9 David Arkenstone 3:36 30/09/2007 15:28 Companions -- 0:50:35 mins
10 Track 13 breath 3:49 22/12/2013 15:43 Audio CD -- 0:54:24 mins
11 Strobe\'s Nanafushi 6:06 16/12/2012 17:33 Multi Tr -- 1:00:30 mins
12 johnleehooker2 2:40 22/12/2013 16:01 Blues MPE -- 1:03:10 mins
13 muddywaters manish boy 3:58 22/12/2013 16:00 -- 1:07:08 mins

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1 Stone Roses - Waterfall (12 Mix) 5:35 05/02/2012 1 -- 0:05:35 mins
2 U Know Y 7:17 12/05/2007 11:47 Moguai 7 Spinncli -- 0:12:52 mins
3 AnimalsBite 2:00 24/11/2013 17:35 2 Blues MPEG -- 0:14:52 mins
4 row002_18Olive 6:41 22/01/2012 15:15 4 MPEG au -- 0:21:33 mins
5 Work Bitch 4:08 24/11/2013 18:28 Britney Spears W -- 0:25:41 mins
6 rob d 4:26 16/06/2007 12:51 clubbed to death 100 T -- 0:30:07 mins
7 Underdog 4:33 03/04/2011 17:21 Kasabian Mastermix -- 0:34:40 mins
8 Supermassive Black Hole 3:29 22/05/2007 22:22 Muse -- 0:38:09 mins
9 Belsunce breakdown 3:58 12/06/2011 16:20 Bouga-Akh -- 0:42:07 mins
10 Animals 4:55 24/11/2013 17:35 Blues MPEG audio -- 0:47:02 mins
11 Greyhound (Original Mix) 6:50 03/04/2012 07:14 Swe -- 0:53:52 mins
12 BT 7:49 16/07/2007 21:35 Various Artists Spinning -- 1:01:41 mins
13 Fools Gold 4:19 05/02/2012 18:04 Stone Roses The -- 1:06:00 mins
14 Phatt Bass - Warp Brothers Phatt Mix 3:34 11/09/20 -- 1:09:34 mins
15 Mpire (Original Mix) 6:25 02/06/2013 15:53 Moguai -- 1:15:59 mins
16 smells like teen spirit 6:46 09/11/2011 15:22 smel -- 1:22:45 mins
17 C\'mon 5:14 12/02/2011 17:49 Tiësto Vs Diplo 100 S -- 1:27:59 mins
18 Alors on Danse 3:28 13/09/2010 07:09 Stromae Alor -- 1:31:27 mins
19 Ocean Of Sadness - Original Mix 8:49 22/05/2007 22 -- 1:40:16 mins
20 Saturn - Original Mix 7:48 02/12/2012 20:51 Sebast -- 1:48:04 mins
21 Logical Step 7:16 26/11/2011 17:48 Solar Spectrum -- 1:55:20 mins

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1 Track 02 6:00 22/05/2007 22:22 spinn_feb2006 spin -- 0:06:00 mins
2 Bom Bom (Radio Edit) 2:54 16/12/2012 16:56 Sam and -- 0:08:54 mins
3 Cowgirl 4:57 02/06/2013 15:40 Underworld Cream 15 -- 0:13:51 mins
4 RedFaceTR01 2:45 15/12/2013 19:13 Blues -- 0:16:36 mins
5 Confusion 8:23 11/09/2011 20:34 New Order Blade S -- 0:24:59 mins
6 I Can Only Imagine 3:35 06/08/2012 22:00 David Gue -- 0:28:34 mins
7 punjab knight rider 6:35 02/12/2012 20:42 punjab k -- 0:35:09 mins
8 AnimalsBite 2:00 24/11/2013 17:35 2 Blues 15/12 -- 0:37:09 mins
9 Tick Tick Boom 3:25 15/12/2013 17:24 The Hives Th -- 0:40:34 mins
10 Round And Round 3:24 12/06/2011 16:19 Bodyrockers -- 0:43:58 mins
11 Fade Into Darkness 3:35 09/06/2012 23:16 Avicii C -- 0:47:33 mins
12 MoguaiTR01 4:33 15/12/2013 19:13 Blues -- 0:52:06 mins
13 the race 8:12 15/08/2007 21:55 yello 100 the race -- 1:00:18 mins
14 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 1:04:58 mins
15 On The Run (2Phaze Remix) 7:05 02/09/2012 19:03 Vi -- 1:12:03 mins
16 BT 7:49 16/07/2007 21:35 Various Artists Spinning -- 1:19:52 mins
17 Track 10 4:12 22/05/2007 22:22 spinn_feb2006 spin -- 1:24:04 mins

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Local triathletes tough it out for a place in the European Championships

Local triathletes tough it out for a place in the European Championships

Local triathletes Tim Rogers and Lorna Gwilt took part in Anglian Water Standard Distance Triathlon with the aim of qualifying for 2014 Kitzbühel ETU Standard Distance Triathlon European Championships

Lorna Gwilt is in her debut year and learning and improving very quickly. Having only taken-up Triathlon recently she’s shown great determination and commitment to take part in all the qualifying races for  both European and World Championships and has amassed a lot of experience in just a few months of racing.

Rogers is a former Commonwealth Games triathlete but retired after 2006 and took up rowing. This is his come-back race with an eye towards future European and World Championships.

Rogers said “I feel like a complete beginner again and made a few mistakes.  Lorna was much more organised than me with bike set-up, food and race planning. I think she has a lot of potential”

The race was on the calm Anglian Water Reservoir but sunrise made spotting the buoys very difficult and Rogers missed the last turn buoy and had to swim back out to complete the course. Gwilt also had a difficult swim in a combative and aggressive group, and exited the water slower than her previous performances, but still made the top 10 of her age-group.

As a spinning instructor and Rogers was dominant on the bike, completing the 40km in just over 57minutes. Rogers explained “I damaged by achillies in an ill-judged  track-session and knew my run would be compromised so I had to make sure that my bike effort was really good”

Lorna completed the bike section in 1hour 13mins, inside the top 20 for her group, and went on to complete the course with a 10k run in 46minutes and an overall time of 2hours 28minutes placing her 13th in her group.

Rogers knowing that automatic qualification is awarded to the first four eligible athletes in each age group, struggled to keep position on the run. “I knew that providing I got into the top four  it didn’t matter what my time was, so I just focused on not letting anyone who looked to be in my age-group getting past!” Rogers completed the run in a slow 41minutes, but it was enough.

Rogers’s efforts were rewarded by placing 1st in the 45-49 age-group and thus guaranteeing his place at Kitzbühel ETU Standard Distance Triathlon European Championships.

“I am delighted with the result, but placing first in a qualifying race is no guarantee of winning the European Championships and I have a lot of work to do this winter and next year. It is going to be like re-starting all over again as a beginner and I am really looking forward to it. I’d really like to be able to go sub 1:58 next year, but we’ll have to see how my training goes.”

Contact

Tim HJ Rogers
Athletes Representative
Commonwealth Games Association Jersey
Email: timhjrogers@hougue.com
Work: t.rogers@gov.je
Mobile: 07797762051

Blog: http://cga-jerseyathletesrepresentation.blogspot.com/
Facebook: http://www.facebook.com/CommonwealthGamesAssoc.Jersey


Lorna’s  information http://racetimingsystems.net/Results/IndividualResult.aspx?Id=735069&Round=2552&IsFemale=true&Page=1&Search=gwilt

Tim’s  information http://racetimingsystems.net/Results/IndividualResult.aspx?Id=735464&Round=2552&Page=1&Search=rogers

Race information
http://racetimingsystems.net/Results/IndividualResults.aspx?Id=1822

ETU Qualifiers Review

ETU Qualifiers Review

Training for the European Triathlon Championships

I am thinking about participating in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013.

Review 23 September 2013

About the Race
Swim 24mins, Bike sub 58mins, Run sub 42mins = 2:05 Total.
I had a good start to the swim, working hard for 300meters and then getting into an excellent group of faster swimmers and getting pulled along for about 700meters. However on the turn for home I missed the buoy and had to head back out to make the final turn that I had missed. This cost me at least 1 minute, maybe more but I finished with a good time nonetheless. A bit disappointed it wasn’t an excellent time.

My transition was very poor due to lack of practice. I was slow getting the wetsuit off and messy with the bike and helmet. This is something I need to improve.

The bike was hard and I was surprised to go sub-58 since there were a few hills were I crawled up at 10 mph. However the flat was good and at times I reached 57kph. I choked on fuel because I couldn’t eat and breath at the same time. I felt sick and didn’t drink enough. I was de-hydrated on the run.

I dreaded the run since it was the first serious run since achillies problems 5-6 weeks ago. I was tentative at first, but found a rhythm albeit slow. I set-out with the aim of not letting anyone overtake me, unless they looked too young to be in my age group. I was racing for position rather than time.  42min for a 10K is poor, but the overall time might be good enough to get me in the top 4 and maybe qualify for ETU in 2014. However my hopes are slim since the fastest time for my age group was 1:57, making my 2:05 look a bit pathetic.

It makes you think when 50-55 age-group athletes race faster than Jersey’s Commonwealth Qualifying Time! My aim next year will be to get closer to this standard and 2:05 isn’t a bad starting point given the circumstances leading to the race

What went well (and I’d again next time!)  
•    Good swim draft
•    Good bike, dropped the gears and spun to avoid cramp
•    Gels on the bike worked well
•    Good feet out coming into transition
•    Shortened led stride and quickened pace on run

What went less well (and I’d do differently next time!)  
•    Poor swim navigation (don’t trust just to follow others!!)
•    Eating on the bike (choked)
•    Bad fuelling strategy (too much, too sickly)
•    Bad hydration strategy (not enough)
•    Bad bike prep – should have been ready in transition much earlier



Tim HJ Rogers
timhjrogers@googlemail.com

ETU Qualifiers – Le Weekend!

ETU Qualifiers – Le Weekend!

Training for the European Triathlon Championships

Background

I am thinking about participating in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013.

Update 20 September 2013

                                           

Well it is Le Weekend for the race! I’m really not as well prepared as a race like this deserves. But I’m booked and if the weather is nice I will enjoy a day out. Below is a summary of recent training, which has been dire, but below that is a playlist of the music I’ll be listening to for 3 hours travelling there and 3 hours travelling back. The race may be rubbish, but I’ll have 6 hours of listening to my favourite tunes!

Training Summary

 w/e date: 16/Jun/2013 swim: 3000mts bike: 108mi run: 25mi   row: 60k  7days: 17.3

 w/e date: 23/Jun/2013 swim: 2500mts bike: 120.3 run: 30mi   row: 0k   7days: 13.0

 w/e date: 30/Jun/2013 swim: 6100mts bike: 125mi run: 43.5mi row: 0k   7days: 16.4

 w/e date: 07/Jul/2013 swim: 7001mts bike: 54mi  run: 32mi   row: 0k   7days: 10.6

 w/e date: 14/Jul/2013 swim: 6300mts bike: 123mi run: 55.894 row: 0k   7days: 19.9

 w/e date: 21/Jul/2013 swim: 7100mts bike: 200mi run: 33.1mi row: 0k   7days: 19.1

 w/e date: 28/Jul/2013 swim: 7300mts bike: 137mi run: 38.8mi row: 0k   7days: 15.4

 w/e date: 04/Aug/2013 swim: 7700mts bike: 179mi run: 26.6mi row: 0k   7days: 18.3

 w/e date: 11/Aug/2013 swim: 7500mts bike: 139mi run: 10.5mi row: 0k   7days: 14.1

 w/e date: 18/Aug/2013 swim: 8100mts bike: 63mi  run: 0mi    row: 0k   7days: 8.2h

 w/e date: 25/Aug/2013 swim: 0mts    bike: 0mi   run: 0mi    row: 0k   7days: 3.4h

 w/e date: 01/Sep/2013 swim: 5400mts bike: 152mi run: 8mi    row: 0k   7days: 12.3

 w/e date: 08/Sep/2013 swim: 2000mts bike: 58mi  run: 6mi    row: 0k   7days: 4.35

 w/e date: 15/Sep/2013 swim: 6200mts bike: 108mi run: 23.875 row: 10k  7days: 14.1

 w/e date: 22/Sep/2013 swim: 1500mts bike: 73mi  run: 12mi   row: 0k   7days: 6.07

Playlist

1 Back In Black 4:16 AC/DC Back In Black Rock -- 0:04:16 mins
2 You Shook Me All Night Long 3:30 AC/DC Back In Bla -- 0:07:46 mins
3 Rock And Roll Ain\'t Noise Pollution 4:14 AC/DC Ba -- 0:12:00 mins
4 Boogie Man 4:07 AC/DC Ballbreaker 10 -- 0:16:07 mins
5 Bedlam In Belgium 3:54 AC/DC Flick Of The Switch -- 0:20:01 mins
6 C.O.D. 3:20 Ac/Dc For Those About To Rock We Salut -- 0:23:21 mins
7 Live Wire 5:50 Ac/Dc High Voltage Hard Rock 8 -- 0:29:11 mins
8 Gone Shootin\' 5:06 AC/DC Powerage Rock & Roll -- 0:34:17 mins
9 Thunderstruck 4:53 AC/DC The Razor\'s Edge Rock & -- 0:39:10 mins
10 Fade Into Darkness 3:35 Avicii Cream Club Anthems -- 0:42:45 mins
11 Lonely Boy 3:13 The Black Keys El Camino Alternati -- 0:45:58 mins
12 Gold On The Ceiling 3:44 The Black Keys El Camino -- 0:49:42 mins
13 Money Maker 2:57 The Black Keys El Camino Alternat -- 0:52:39 mins
14 I\'m A Man (Album Mix) 4:33 Black Strobe Dj Promot -- 0:57:12 mins
15 In One Ear 4:01 Cage The Elephant Cage The Elephan -- 1:01:13 mins
16 Aint No Rest For The Wicked 2:56 Cage The Elephant -- 1:04:09 mins
17 Sun To Me (Mark Knight Remix) 7:44 Faithless Sun T -- 1:11:53 mins
18 The Joker 5:22 Fatboy Slim Feat. Bootsy Collins Pa -- 1:17:15 mins
19 Wonderful Night 4:47 Fatboy Slim Feat. Lateef Palo -- 1:22:02 mins
20 Tusk 3:35 Fleetwood Mac The Very Best of Fleetwood -- 1:25:37 mins
21 DARE 4:04 Gorillaz Demon Days Electronica/Dance 80 -- 1:29:41 mins
22 Elegantly Wasted 4:32 Inxs Elegantly wasted 1 -- 1:34:13 mins
23 New Sensation 3:40 INXS Kick Rock -- 1:37:53 mins
24 Devil Inside 5:15 INXS Kick Rock -- 1:43:08 mins
25 Need You Tonight 3:01 INXS Kick Rock -- 1:46:09 mins
26 Good Times (With Jimmy Barnes) 3:54 INXS Singles, -- 1:50:03 mins
27 Bitter Tears 3:50 Inxs X -- 1:53:53 mins
28 Better Together 3:28 Jack Johnson In Between Dream -- 1:57:21 mins
29 Banana Pancakes 3:12 Jack Johnson In Between Dream -- 2:00:33 mins
30 Good people 3:29 Jack Johnson In Between Dreams Po -- 2:04:02 mins
31 No Other Way 3:10 Jack Johnson In Between Dreams P -- 2:07:12 mins
32 Sitting, Waiting, Wishing 3:04 Jack Johnson In Bet -- 2:10:16 mins
33 Situations 1:17 Jack Johnson In Between Dreams Pop -- 2:11:33 mins
34 If I Could 2:25 Jack Johnson In Between Dreams Pop -- 2:13:58 mins
35 Breakdown 3:33 Jack Johnson In Between Dreams Pop -- 2:17:31 mins
36 Do You Remember 2:25 Jack Johnson In Between Dream -- 2:19:56 mins
37 Constellations 3:22 Jack Johnson In Between Dreams -- 2:23:18 mins
38 Lighting Bolt 2:24 Jake Bugg Jake Bugg Rock 2 -- 2:25:42 mins
39 Ray Of Light 4:36 Madonna Greatest Hits Volume 2 D -- 2:30:18 mins
40 Mpire (Original Mix) 6:25 Moguai Mpire Progressive -- 2:36:43 mins
41 Va Va Voom 2:57 Nicki Minaj Workout Mix 2 Dance & -- 2:39:40 mins
42 Cigarettes And Alcohol 4:51 Oasis Indie Anthems Al -- 2:44:31 mins
43 Track 02 4:00 oasis - morning glory oasis - mornin -- 2:48:31 mins
44 Track 03 4:19 oasis - morning glory oasis - mornin -- 2:52:50 mins
45 Heart Attack And Vine 4:27 Screamin\' Jay Hawkins -- 2:57:17 mins
46 Cut My Wings 3:23 Seasick Steve Dog House Music -- 3:00:40 mins
47 Dog House Boogie 3:32 Seasick Steve Dog House Musi -- 3:04:12 mins
48 My Donny 4:02 Seasick Steve Dog House Music -- 3:08:14 mins
49 Big Green And Yeller 4:16 Seasick Steve Man From A -- 3:12:30 mins
50 Happy (To Have A Job) 3:07 Seasick Steve Man From -- 3:15:37 mins
51 The Banjo Song 3:31 Seasick Steve Man From Another -- 3:19:08 mins
52 That\'s All 4:39 Seasick Steve Man From Another Ti -- 3:23:47 mins
53 Seasick Boogie / I\'m So Lonesome I Could Cry 10:3 -- 3:33:50 mins
54 Whole Lotta Love 3:22 Smash Mouth Get The Picture? -- 3:37:12 mins
55 All Star 3:14 Smash Mouth 1 -- 3:40:26 mins
56 Walkin\' On The Sun 3:24 Smash Mouth -- 3:43:50 mins
57 Superstition 4:24 Stevie Wonder Supa Funky: Mixed -- 3:48:14 mins
58 Desmond Dekker - Israellites 2:34 Various Artists -- 3:50:48 mins
59 Jerry Lee Lewis - Great Balls Of Fire 1:46 Various -- 3:52:34 mins
60 One Week of Danger 2:46 The Virgins 1 -- 3:55:20 mins
61 Loser - BECK 3:49 1 -- 3:59:09 mins
62 Wake Me Up - Avicii 4:31 1 -- 4:03:40 mins

Tim HJ Rogers

timhjrogers@googlemail.com