Music for spinn classes w/c 16 Sept 2013 at FitnessFirst and BodyRox

Music for spinn classes w/c 16 Sept 2013 at FitnessFirst and BodyRox

Mon 5:30pm and 6:30pm at FitnessFirst

Wed 5:45pm at BodyRox

Playlist 130915/153332

I’ve changed the playlist quite a bit following the past couple of weeks heavy house and dance music and emphasis on fast efforts and quick hills. This week is a bit more varied with some good tunes to start (Tracks 1 and 2), some stuff to lift the heart-rate (Track3) and then some African rhythm (Tracks 5 and 4) before some recovery on Track 6. Then the hard work starts again with Tracks 7 and 8, and a bit easier for Track 9 (potential for recovery) before hitting a hard endurance Track 10. Tracks 11 and 12 are a change, out of the saddle and pumping for a finale. Then finish with Tracks 13 and 14 with the remaining being “spare”

1 Hole In The Head (CDS) 3:40 Sugababes (www.mp3sfin -- 0:03:40 mins
2 Hold On 2:58 KT Tunstall Drastic Fantastic Rock -- 0:06:38 mins
3 Duck Sauce - Barbara Streisand (O-God Remix) 4:32 -- 0:11:10 mins
4 Afro-Left 7:34 Leftfield Leftism Electronica/Dance -- 0:18:44 mins
5 Strobe\'s Nanafushi 5:49 Multi Trax World Music In -- 0:24:33 mins
6 Ray Of Light 4:36 Madonna Greatest Hits Volume 2 D -- 0:29:09 mins
7 cry me a river 6:10 zzspinn130916 Blues -- 0:35:19 mins
8 RPM 38 behindthe cow 7:09 zzspinn130916 Blues -- 0:42:28 mins
9 Groove Is In The Heart - Deee-Lite 3:52 Various Ar -- 0:46:20 mins
10 Saturn - Original Mix 7:48 Sebastian Leger Pluto / -- 0:54:08 mins
11 Only Girl (In The World) (Radio Edit) 3:56 Rihanna -- 0:58:04 mins
12 Love is gone (Fred Rister & Jo 3:21 David Guetta P -- 1:01:25 mins
13 5 Years Time 3:35 Noah And The Whale Peaceful, The -- 1:05:00 mins
14 your not in the room 3:35 zzspinn130916 -- 1:08:35 mins
15 Faster Kill Pussycat 3:41 Paul Oakenfold ft Britta -- 1:12:16 mins
16 Otherland 6:52 Solar Spectrum (R) Evolution Of Con -- 1:19:08 mins

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com

One week to go before ETU Qualifiers for 2014

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 14 September 2013

                                           

Well it has been a roller coaster experience getting to this race. I was first planning to do Ironman France and got injured so I did 6 months of rowing whilst I recovered an achillies injury. When I felt good again I entered half-ironman Guernsey and training was good. Then I had the mad idea of doing the ETU Qualifiers. My 25m TT on the bike = 1:02:30 and my swims were at 1:35/per 100 meters (which is acceptable) My 1mile run reps were 5:50/pace and things looked good. Then I got to the track and put in some super fast 200m efforts and have been injured for the past 6 weeks with another achillies injury.

Rehab has been going OK with 3 weeks of nothing, then 2 weeks of walk/jog and cold water treatment, now 1 week of treadmill running and slow 3 milers. My swim is good. I was pleased with half-ironman Guernsey (8^th Sept) right up to the puncture I had on the bike, but I am confident of the bike. Failing in Guernsey has given me a bit more recovery time before Anglian Water Standard Distance Triathlon.

So here I am with one week to go!

I did 2 x 3.5miles as a tester yesterday and my running is crap: I reckon I could barely do 44mins for 10k, whereas prior to injury I would have been looking for 37mins. This does put qualifying in serious jeopardy. It is always dodgy doing predictions for races because you don’t know about terrain, temperature, weather and all the other variables including the behaviour and performance of other people. My guess is my times will be circa Swim 00:23:45 Bike 01:05:00 Run 00:46:52 Total 02:15:37. This is a shame because I am capable of better, maybe Swim 00:23:45 Bike 01:02:00 Run 00:39:35 Total 02:05:20.

These are the top ten times of people who have taken part in this years’ qualifiers

1.       35 Graham Brookhouse 633 Finished 02:06:48 50-­54 1 Male 35 Tri Team Glos 00:19:06 23 00:01:07 01:05:48 27 00:01:08 391 00:39:38 118

2.       67 Richard Bewell 613 Finished 02:10:47 50-­54 2 Male 67 Wetherby Rats 00:21:37 105 00:01:25 01:09:28 107 00:01:01 304 00:37:14 38

3.       73 Andy Bourne 665 Finished 02:11:12 50-­54 3 Male 73 Tri Sport Epping 00:18:00 8 00:01:12 01:10:12 128 00:01:13 449 00:40:34 147

4.       84 Keith Mahon 656 Finished 02:12:21 50-­54 4 Male 84 Zoom Triathlon Club 00:22:24 139 00:01:12 01:08:37 89 00:00:54 229 00:39:13 106

5.       97 David Ardley 625 Finished 02:12:53 50-­54 5 Male 97 Southampton Triathlon Club 00:21:24 88 00:01:21 01:08:04 76 00:00:54 230 00:41:09 173

6.       118 Jez Smedley 682 Finished 02:15:04 50-­54 6 Male 118 TFN 00:21:35 104 00:01:25 01:10:02 125 00:00:52 214 00:41:08 172

7.       125 Michael Flaherty 634 Finished 02:15:37 50-­54 7 Male 125 National Fire Service 00:21:59 120 00:01:32 01:10:01 124 00:01:06 373 00:40:57 163

8.       146 Geoff Jones 626 Finished 02:17:21 50-­54 8 Male 145 Walden Triathletes 00:21:43 113 00:01:12 01:11:33 172 00:00:56 252 00:41:56 213

9.       162 Antony Brown 684 Finished 02:18:30 50-­54 9 Male 161 00:24:00 246 00:02:01 01:07:18 57 00:01:02 322 00:44:08 310

10.   184 Lazloe Boden 670 Finished 02:20:22 50-­54 10 Male 180 Wootton Tri 00:23:45 235 00:02:05 01:15:19 288 00:01:32 609 00:37:39 53

I need to be in the top 4 Anglian Water Standard Distance Triathlon

If I raced on-form, I could win. I suspect to qualify I will need to go sub 2:10 so my current performance suggests it looks unlikely for these ETU Champs, but  hopefully I will have a good experience and set myself up for 2014 and maybe an ITU race?

The good news is that Lorna Gwilt is doing really well and I have higher hopes for her performance.

http://www.britishtriathlon.org/take-part/events/itu-etu-qualifiers

Tim HJ Rogers

timhjrogers@googlemail.com

Music for spinn classes w/c 9 September 2013

Music for spinn classes w/c  9 September 2013

Mon 5:30pm and 6:30pm at FitnessFirst

Wed 5:45pm at BodyRox

Both FitnessFirst and BodyRox  offer pay-as-you-go

Notes. Track 1 & 2 are warm-up.  3 & 4 are hard and 5 is a recovery so that there is a section where people can work very , very hard and know there is a recovery coming up after. This is good for interval training. 6 & 7 are out of the saddle with fast feet to help speed work, with 7 being a beefier track with a bigger gear. This leads to 8 which is 2 x  flat-out intervals before 9 which is recovery again. The remaining tracks 10,11 or 12 are used as a fast flat. Which one depends on how tired the class looks. The track 14 is the easy ride home. The spare tracks are used for the time before start, and after finish, or as an alternative to the planned set depending on how people feel.

Playlist 130901/143341

1 Loser - BECK 3:49 01/09/2013 13:05 1 01/09/201 -- 0:03:49 mins
2 LoveMeAgain01 6:36 01/09/2013 13:49 1 01/09/20 -- 0:10:25 mins
3 Pump It Pump (Mi.Be Remix) 6:21 02/09/2012 19:03 A -- 0:16:46 mins
4 I Need You So (Aboutblank & Klc Original Mix) 6:05 -- 0:22:51 mins
5 Foxx 3:15 01/09/2013 13:25 1 01/09/2013 13:28 -- 0:26:06 mins
6 Can\'T Hold Us 4:19 30/06/2013 20:03 Macklemore & -- 0:30:25 mins
7 Cannonball 3:21 27/04/2013 13:18 Showtek & Justin -- 0:33:46 mins
8 Big Bad Wolf (Dada Life Remix) 4:14 09/06/2012 23: -- 0:38:00 mins
9 Klangarussell 3:10 01/09/2013 13:26 -- 0:41:10 mins
10 Logical Step 7:16 26/11/2011 17:48 Solar Spectrum -- 0:48:26 mins
11 Made Of Sun (Stoneface & Terminal Remix) 3:31 01/0 -- 0:51:57 mins
12 Trouble, Neon Jungle 5:32 01/09/2013 13:46 -- 0:57:29 mins
13 Oh ja (tr Mix) 3:33 02/09/2012 19:26 Green Stuff 6 -- 1:01:02 mins
14 Wake Me Up - Avicii 4:31 01/09/2013 13:19 1 01 -- 1:05:33 mins
15 Cowgirl 4:57 02/06/2013 15:40 Underworld Cream 15 -- 1:10:30 mins
16 120bpm indian flat3 2 6:00 28/04/2013 17:14 1 -- 1:16:30 mins
17 punjab knight rider 6:35 02/12/2012 20:42 punjab k -- 1:23:05 mins

Legend

FE=Flat easy, FF=Flat fast, FS=Flat sprint

CE=Climb easy, CH=Climb hard, CA=Climb attack

IA =Interval attack

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com