tag:blogger.com,1999:blog-16163208326895246262024-03-18T20:16:45.049-07:00Mikes FitnessMichael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.comBlogger82125tag:blogger.com,1999:blog-1616320832689524626.post-25810100608729449232013-02-28T19:53:00.000-08:002013-02-28T19:53:48.317-08:00Fitness News: Once we were Warriors<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcyUYc4MUhOgW3gvmnnBYzwPA6Zhqdp_fSkWUPGXHdd0ZFjb98uL4JbZ_M9OGQds-HwOAGpUcQKk_6i8NqtDR1KEMnUozqSEOy82OHr5c7T0TppF_M5n_h96IkWZhfZXSM3jP6G6kzHQ4S/s1600/once-were-warriors-gang%5B1%5D.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcyUYc4MUhOgW3gvmnnBYzwPA6Zhqdp_fSkWUPGXHdd0ZFjb98uL4JbZ_M9OGQds-HwOAGpUcQKk_6i8NqtDR1KEMnUozqSEOy82OHr5c7T0TppF_M5n_h96IkWZhfZXSM3jP6G6kzHQ4S/s1600/once-were-warriors-gang%5B1%5D.jpg" height="240" width="320" /></a>Holidaying in New Zealand I went to 2 Maori performances. At the first
one I noticed that the men were fit and trim, where at the second one
the men were more typical of the general Maori.<br />
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<span style="color: red;"><span style="font-size: large;"> </span></span><br />
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<span style="color: red;"><span style="font-size: large;">Once we wer<span style="font-size: large;">e <span style="font-size: large;">Warr<span style="font-size: large;">iors</span></span></span></span></span><br />
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When Europeans arrived in New Zealand the Maori's were possibly the
fiercest indigenous communities encountered in the Pacific. They were lean, strong and extremely fit, a result of an active lifestyle and restricted eating selection.<br />
<b>Maori Fitness</b><br />
The life of a Maori male was pretty much based on using all available time to contribute to food gathering/production and tribal needs, largely around military necessities. Food came from the sea, the forest and some cultivation. All of which required activity. When not dealing with food they were dealing with protection, the building of fortifications and lots of military training, I think we call this boot camp nowadays.<br />
<b>Maori Nutrition</b><br />
I remember that their diet consisted of Fish, Shellfish, Birds and Kumra which is a type of sweet potato. Nobody mentions it but it probably included the Maori rat, the only other mammal in NZ. A quick search on Google and there's an article about a guy who lost 75Kg on the Maori diet <a href="http://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=10580594" rel="nofollow" target="_blank">Dramatic weight loss on Maori diet</a>. Don't worry there's no mention of rat :) <br />
<h2>
What you should do</h2>
Take an active interest in articles like the one posted above, but don't jump into whatever its suggesting. Ultimately you need to find your own wellness path.<br />
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Be aware that life has 2 paths that can be taken, the one you want and the one you are traveling. <br />
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What if you did nothing</h2>
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If you don't learn, you don't grow.<br />
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Riding</h2>
The NSW summer series track series was completed prior to the NZ holiday and some other track races. The primary objective of them was to win back my race craft, over winter I had some poor performances that was caused by a lack of confidence post my accident, so regaining race confidence.<br />
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Currently half way thru the NSW track championships, not setting the world on fire so far, but my main event is tomorrow.... fingers crossed.<br />
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Classes</h2>
Ride has a new release, all Ride classes this week will receive the new release.<br />
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Note new times for Fitness First Pitt st and new formats <br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fit-N-Fast </span></b></div>
<span style="font-family: Arial;">Five Dock Mon 5.45pm Ride</span><br />
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<span style="font-family: Arial;">Rockdale Mon 6.00am Ride (last class)</span><br />
<span style="font-family: Arial;">Pitt st Mon 11.45am RPM express</span><br />
<span style="font-family: Arial;">Pitt st Mon 1.15pm Ride30 express</span><br />
<span style="font-family: Arial;">Walker St Thu 6.00am RPM </span><br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Stadium Fitness Centre (SCG)</span></b><br />
<span style="font-family: Arial;">Tuesday 5.45pm RPM</span></div>
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<span style="font-family: Arial;">Thursday 5.45pm Ride</span><br />
<span style="font-family: Arial;">Friday 6.15am RPM </span></div>
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Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-56630430477744077932012-10-31T04:08:00.000-07:002012-10-31T04:08:07.331-07:00Fitness News #76 - Social Fitness<div class="separator" style="clear: both; text-align: center;">
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I'm feeling pretty tired on my rest day and my friend Stuart, who is also an RPM instructor suggested we do a Body Balance class later in the week. Suddenly doing this Balance class is on the agenda, but the question begs, why wasn't it on the agenda before?<br />
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<span style="font-size: large;"><b><span style="color: red;">Note: major changes in classes, please see below</span></b></span> <br />
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<h2>
Social Fitness<br />
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At times I've said the best exercise in the world is the exercise that you enjoy doing, however to use the phrase "the sord has two edges" in the case of exercise one side of the sord is the endorphins that we get from the exercise and the other side is self presevation, the saving of energy for a later date when starvation can occur, even though this never happens anymore.<br />
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If we go back to our tribal days, all our exercise was incidental and this is where the social aspect came in, working in groups, the tasks of the tribe were accomplished more effectively and with greater security. We worked towards a common goal and our body rewarded us for the effort with endorphins.<br />
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Modern society has rewarded us with unlimited food and the elimination of most incidental exercise, however our primal need for survival is still in us and our body encourages us to preserve our fat reserverses for the famine that will never come.<br />
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<h2>
What you should do</h2>
Look for fun activities you can do with your friends, some examples;<br />
<ul>
<li>Go see <a href="http://www.sculpturebythesea.com/Home.aspx" rel="nofollow" target="_blank">Sculpture by the Sea</a>. The walk along the beaches will happen without your friends realizing.</li>
<li>Get your friend to come to the gym with you. Making a commitment to a friend means that if you bail, then your are letting your friend down, you are more likely to go.</li>
<li>Join a social group that does active things, like a cycling or bush walking club.</li>
<li>Participate in group fitness. Even if you don't know the others, having them around will spur you on.</li>
</ul>
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What if you did nothing</h2>
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<li>There are those who prefer to exercise by themselves. If that works for you then stick with it.</li>
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Riding</h2>
My knee is on the improve and I have entered some of the NSW summer track series. Shall see what happens. <br />
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Classes</h2>
There are big changes in the classes at Fitness First;<br />
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<li>Top Ryde Wedneday 6.15pm, I am no longer doing. Carolanne has taken that class.</li>
<li>Rockdale Tuesday 6.30pm, I no longer do that one. Have not been advised who has taken it.</li>
<li>Five Dock Monday 5.45pm. This gym is now owned by FitNFast. The class continues.</li>
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<span style="font-family: Arial;">Five Dock Mon 5.45pm RPM</span><br />
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<span style="font-family: Arial;">Note: Fit-N-Fast uses original music. Please go to >> <a href="http://www.totallylesmills.com/site/RPM" target="_blank">totally les mills</a> << and find the tracks that you want to hear, then send them to me in an email. </span><span style="font-family: Arial;"> </span><br />
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<span style="font-family: Arial;">Rockdale Mon 6.00am Ride </span><br />
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<span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span><br />
<span style="font-family: Arial;">Pitt st Mon 1.10pm Ride30</span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank"></a></span><span style="font-family: Arial;">Walker St Thu 6.00am RPM </span><div class="MsoNormal">
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM </span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Saturday 6.30am RPM- Covering</span></div>
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Sleep Ride Eat Repeat<br />
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Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-75682364058720100562012-10-14T01:45:00.002-07:002012-10-14T01:45:28.626-07:00Fitness News #75 - How not to get fat eating fast food<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmPiJS4VHWi3kL_-_lVO81FBGTRW6XfBdys_tpa0H5KLDrwJjftBZehic23P11EwroV7SHwLEJ3pwhzxvIYOTJiLb7H9WeB2rYbAFRaw6KP8UuAzC9T7WLDulY9FfgUfU0yZmHnM_bch9E/s1600/healthy+chips.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmPiJS4VHWi3kL_-_lVO81FBGTRW6XfBdys_tpa0H5KLDrwJjftBZehic23P11EwroV7SHwLEJ3pwhzxvIYOTJiLb7H9WeB2rYbAFRaw6KP8UuAzC9T7WLDulY9FfgUfU0yZmHnM_bch9E/s320/healthy+chips.jpg" width="225" /></a>I once purchased a chicken dinner from a local takeaway. I was the only customer, yet it took what felt like forever to arrive. At home I looked up the definition of fast food and its definition is food that <u>can</u> be prepared quickly, so technically my chicken dinner still qualified as fast food. The definition of fast food doesn't exclude the proposition that fast food could be good for you.<br />
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<h2>
Eat fast food and not get fat<br />
</h2>
<u> The Visit to Hungry Jacks</u><br />
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Driving back from Gouldburn I was getting low on fuel, it was 2.30pm and I hadn't had lunch, so I pulled into the servo, refueling the car. It was also time to refuel myself and next to the servo was Hungry Jacks. I think I last ate at Hungry Jacks about a year ago. Anyway the first thing I noticed was that next to each item on the menu was the kilojoules for each item. I'm a bit behind the times, tending to think in calories, but that didn't matter as it was it was easy to see what the difference was between the options.<br />
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You could argue that I should have packed my own lunch rather than buying and you would be correct, but it didn't happen this time. <br />
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Comparing the burgers, the grilled chicken burger was a tad under half the calories of the Wooper (or whatever they call their mega burger) and small variations in the product made big differences in the kilojoules. For example the coated (crumbed?) chicken burger had 50% more kilojoules (calories) than the grilled chicken burger. Now this caught me by surprise, the chicken salad wrap had about the same kilojoules as the equivalent chicken burger, so the wrap itself had the same kilojoules as the burger bun. Want less kilojoules than the chicken grill burger, then there was chicken salad at about half the kilojoules of the low kilojoules chicken burger. The salad appeared to be the contents of the burger, without the bun. So in the chicken grill burger, half the kilojoules are in the bun.<br />
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Lets add the crime. Small drink and chips had the same kilojoules as the grilled chicken burger and I would assume close to zero nutritional value. A large drink and chips was double the kilojoules of the small version, the same as the wooper burger. Lets not go near the free refill, there was a dude who would of weighed about 160kg taking advantage of that.<br />
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Vegetarian.... forget it... The Vegetarian burger had the same kilojoules as the Wooper and your only other option was the drink and chips. <br />
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<a href="http://www.google.com.au/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&ved=0CC8QFjAB&url=http%3A%2F%2Fwww.hungryjacks.com.au%2Fimages%2Fpdf%2FNutriGuide.pdf&ei=dG16UP6BNsWUiAfesoHgDQ&usg=AFQjCNGAlKizqv6cnVlXZXDVv8FfySUq4w&sig2=GKm4xP4l6H_XTaRDs9WZOA" rel="nofollow" target="_blank">Hungry Jacks Nutrition Guide</a><br />
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Most of you saw the movie Supersize me, where he puts on a heap of weight in a month eating just at McDonalds. However did you notice that the guy who had the record for the most burgers eaten wasn't fat. The mentioned that while he ate the burgers, he rarely ate the chips and drink.<br />
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Well, there's a rebuttal to Supersize me called Fat head, its <a href="http://youtu.be/evcNPfZlrZs" rel="nofollow" target="_blank"> >>here<<</a> on youtube . Now while there's a number of things that I disagree with, such as how the portray vegetables as being boring, but it does show that fast food can be eaten without getting fat. <br />
<h2>
What you should do</h2>
<ul>
<li>Ensure you have good food knowledge, often there is a big difference in the value of food between the options that interest you.</li>
<li>Consider taking food with you rather than purchasing. You have better control over food that you make yourself.</li>
<li>Avoid manufactured products, it is difficult to know what is in them. If its manufactured, how do you know what is in it.</li>
<li>Have a preference towards foods that are in the same form as they were when they were grown. The closer to the farm a product the less chance it has been tampered with.</li>
<li>Unless you specifically know the nutritional information, always avoid coated products.</li>
<li>Don't assume that the independent takeaway is healthier than the big chain.</li>
</ul>
<h2>
What if you did nothing</h2>
<ul>
<li>. If you don't gain good food knowledge, then you will have no control on the effect of your food purchasing decisions.</li>
</ul>
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Riding</h2>
My knee still dogs me, but I went to the Australian Road Racing Championships and ended up near the rear of the field in all races<br />
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Wednesday 3rd October 2012 - <u><b>Australian Individual Time Trails Championships</b></u><br />
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Anyone
who saw me on Saturday morning would know that I was quite crook, so
I'm pleased just to have to got to the race, the results are incidental.<br />
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<span style="text-decoration: underline;">Pre-race</span><br />
I've
purchased the Orbea off David, so this time it was my bike and not
borrowed. However I don't have wheels, so I'm riding on alloy
clinchers, so really just a TT frame. I got the handlebars moved back
so it meets UCI measurements and it just made the measurements.... just.
Just to make life more interesting I suffered calf cramps during the
warmup... oh dear..<br />
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<span style="text-decoration: underline;">Race - out</span><br />
The
course was identical to the NSW champs, with didn't mean a lot to me as
I didn't race it, but I had read the reports and knew that the way out
was slower than the way back. There was a headwind and initially I seem
to cut thru it quite well. I chose to run a lower cadence to what I
normally run, I knew I wasn't in the best of condition and I wanted to
preserve my legs, then in a similar fashion to Kirrijong the speed just
disappeared and I played a battle of grinding to a halt and then
building back my speed. Start times were a minute apart and I was
hoping to make it to halfway without been overtaken, but that wasn't to
be as I was overtaken just before the halfway mark.<br />
<br />
<span style="text-decoration: underline;">Race - back</span><br />
Interestingly
the rider that overtook me was slow up a hill and I ended up overtaking
him, which was short lived. Knowing that halfway was actually well
past halfway, I let my cadence rise and went for it. I was a bit
irritated by a couple of things;<br />
- knees hitting elbows. really need
to to review my position and see about those extra 5cm allowed in the
rules for some situations.<br />
- speedo kept cutting in and out. I tend to race my speedo, but it didn't want to play ball.<br />
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Data - this is the first time I've used a Garmin - <a class="postlink" href="http://connect.garmin.com/activity/229495747">http://connect.garmin.com/activity/229495747</a> A little out, but you get the general idea.<br />
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<span style="text-decoration: underline;">Result</span><br />
Came
13th out of 15 starters, not a good result, but where I expected to
turn up. Comparing the data with 2011 championships, I was about 1.5kph
slower, when compared with the other riders. <br />
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Friday 5th October 2012 - <u><b>Australian Criterion Championships</b></u><br />
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Venue: <a class="postlink" href="http://www.mdtc.com.au/">Marulan Driver Training Centre</a><br />
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I
put my heart rate monitor on while in the hotel room and it was giving
me readings between 90 and 110, depending on what I was doing, not a
good sign, still sick. Unlike last year where I was away on a breakaway,
this year was about survival and I needed a tactical race, if they went
like greyhounds, I was done for.<br />
<br />
After warming up sat on the
start line for 8 minutes and still started with a heart rate of 140,
there was an immediate attack off the line and the field strung out. My
speedo was pissing me off, it was reading 25kph downhill...useless. By
the end of lap 1 I was on the rear. On lap 2 the rider in front of me
blew, I went around him and chased the bunch, went around another rider
and just got back on 3/4 lap later, only to be immediately dropped. I
chased hard staying in contact for 2 laps but not getting on. Then I
cruised for 4 more laps, in case the bunch slowed up, but it didn't and
withdrew, 4th to last I think.<br />
<br />
Only 9 out of about 19 riders finished. 1st and 2nd were half lap ahead of 3rd and 4th. 5th to 9th was about 3/4 a lap behind.<br />
<br />
My
speed data is out, it shows an average speed of 25.5kph. I've made an
estimate on distant covered at 9k, which gives me a average speed of
38.5, could be wrong.<br />
<br />
Cadence shows that I was focusing on preserving myself and not being gun-ho.<br />
<br />
Now heart rate, that is a concern, Started at 140, average of 180 and a peak of 191. <a class="postlink" href="http://connect.garmin.com/activity/230063477">http://connect.garmin.com/activity/230063477</a><br />
<br />
I'm not unhappy with the outcome, it didn't come as a surprise and I expect a similar outcome tomorrow in the road race.<br />
<br />
Saturday 6th October 2012 - Australian Road Racing championships <br />
<br />
99.6k<br />
<br />
Today
finished a chapter in a series of races where I wasn't race fit. I had
little expectation going up to the start line, however while my heart
rate was high, it wasn't as high as yesterday. Then we sat on the line
for 24 minutes as they delayed the start. There was about 45 riders.<br />
<br />
The first 4k was neutral and the speed was restricted by the leading car, which took us to the circuit itself.<br />
<br />
Lap 1 - 56:08<br />
I
was dropped on the very first hill. After a bit of solo riding, I made
a decision that I wasn't able to catch the bunch in front of me and I
should slow down and pick up the rider behind me and encouraged him to
ease up to allow the rider behind us to catch. The 3 of us pressed on,
collected another rider and had a go at catching the bunch in front of
us, of about 10 riders. By the turn around it was clear that them, they
were working hard to catch the main bunch. The return leg gave us more
down hill and more importantly a tailwind. We collected another rider
and immediately lost another.<br />
<br />
Lap 2 - 1:01:38<br />
Turned around
and straight into the headwind, it was clear we were gone. One rider
was dropped leaving the 3 of us. Then a couple of K later I was dropped
and lost about 200mtrs on the other 2 and rode solo for say 10k. Up a
long hill, I managed to half the distance, which encouraged me to put a
special effort into the next hill, I reeled them in and we are back as
3, not far from the turnaround. Once around the turnaround I was
dropped again, leaving me half the race remaining to ride solo. Rode
about 5k and got overtaken by another race, then about 5k later they sat
up and I reeled them back in. I didn't really want to slow down, so I
rode up beside the commissionaires car and asked if it was OK to
overtake. As I rode past them I said "I'm not in your race" so they
wouldn't see me as an attack in their race. I ended up quite a way in
front of them, but as I got closer to the finish line, that race was
working hard and I realised they were probably finishing, so I slowed up
to let them overtake me.<br />
<br />
Lap 3 - 1:08:39<br />
My knee was playing
up and I had serious thoughts about not doing the lap, but I decided to
press on, but took it easy into the headwind, as can be seen in my data.
About halfway into the outward leg a car appeared behind me and I
realised that I was the last rider who hadn't DNF'ed, I dubbed the car
the swag wagon. This spurred me on a bit and I built speed, the
turnaround came and I felt good and found pace, there was also a blown
rider about a K in front of me and this gave me something to chase.
Then I caught the blown rider, for the wrong reason, he had a flat. The
swag wagon stopped for the rider with the flat. I rode on and just
before the finish line the swag waggon overtook me with that rider on
board, doubly confirming me as the last rider to complete.<br />
<br />
I
don't know the finish time, but I'm guessing I finished 15 - 20 minutes
behind the winner. My average speed was 30.4kph, making it my slowest
race, a huge difference between last years championship where I averaged
40.0kph, true this years course is slower. I'm not disappointed, its
what I expected recovering from my sickie.<br />
<br />
Data;<br />
<a class="postlink" href="http://connect.garmin.com/activity/230393231">http://connect.garmin.com/activity/230393231</a> or on strava <a class="postlink" href="http://app.strava.com/activities/24131388">http://app.strava.com/activities/24131388</a> <br />
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Classes</h2>
I've got a couple of classed covered at the beginning of the week, so to rest my knee<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span><br />
<span style="font-family: Arial;">Pitt st Mon 1.10pm Ride30 </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM - covered by Carolanne</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM - last class</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 6.15pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM </span><br />
<span style="font-family: Arial;"><span style="color: black;">Bond St Thu 11.45am RPM</span> </span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM - covered by Jackqueline </span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM- covered by Jackqueline</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-47409008643287607832012-10-01T02:11:00.000-07:002012-10-01T02:11:56.869-07:00Fitness News #74 - The Pleasure Path<div class="separator" style="clear: both; text-align: center;">
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Have you ever wondered why you are attracted to things that are not in your best interest. Well there's a good reason for it and it dates back to before human civilization, when survival wasn't an automatic taken. <br />
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<h2>
The Pleasure Path<br />
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The 2 most important things to a creature is its survival and the passing of its genetics to the next generation. So that's;<br />
<b>SEX</b> - Well most of us know about this one, but if you don't then Google is your friend, just make sure that safe search is switched on....<br />
<b>FOOD</b> - Your survival is dependent on receiving sufficient calories to allow your body to perform its required functions and it is designed to store the excess calories for times when there is no receipt of calories, ie the men have not returned with a beast and then woman have not collected any berries etc etc. So how this works, is your brain rewards you for the calories you consume, however there's another angle to this, your stomach can only contain so much food, before it sends the 'full message' to your brain, so the pleasure reward for high calories food is higher than for lower calorie food.<br />
<br />
However there's a third angle to the pleasure path and that is paradoxical, and that is energy expenditure;<br />
<b>EXERCISE</b> - Sometimes we hate exercising and other times we love it, so why the contradiction. Well the brain it trying to make you do 2 things;<br />
1. Ensure that you achieve the 2 things above, if the energy expenditure will result in you having sex or acquiring food, then that is energy worthy of expenditure.<br />
2. Conservation. The less energy we burn, the more successful we are of conserving our energy stores, ie our fat.<br />
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What you should do</h2>
You need to out smart your genetics, by using strategies that satisfy your brain while dealing with what civilization has given us, ie unlimited food supply and the ability to minimise energy expenditure. So how can you do this?<br />
<br />
With <b>FOOD</b> the trick is to provide pleasure responses to your brain, without resulting in the survival strategy of excessively stored energy as fat. If you don't know how to eat smart, then talk to an qualified expert. A strategy I have taken up, is to send the fill stomach message to my brain, by filling it up with vegetables, which also means you need to find a way to make vegetables appealing and I have achieved this. Like all of us I am not perfect, but those imperfections are occasional foods and everyday foods are the ones that reward your goals.<br />
<br />
With <b>EXERCISE</b> the trick is to ensure you enjoy doing it. Ultimately if you don't enjoy exercise you won't continue it. Nowadays exercise is important as our lifestyle has removed what was the incidental exercise we did pre-civilization .<br />
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<h2>
What if you did nothing</h2>
If you do not react to the contradictions of our survival instincts and what civilization provides, then our bodies will store huge amounts energy as fat for a period of famine that will never occur and energy conversation will ensure that our bodies will deteriorate due to a lack of activity <br />
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Riding</h2>
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<span style="color: black;"> The other weekend I raced in the Kirrajong classic, a hilly road race, not far from Windsor, in Sydney's west. </span></div>
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<strong style="color: black;">Lap 1</strong><br style="color: black;" /><span style="color: black; text-decoration: underline;">Hill</span><span style="color: black;">
- after rolling towards the front, overtaking plenty of riders at
22kph, my body reminded me that it had been sick and relocated it to
18kph. Riders went past me in drones and I crested the top behind the
second bunch. </span><br style="color: black;" /><span style="color: black; text-decoration: underline;">Chase 1</span><span style="color: black;">
Formed a group of 4 riders and we chased hard catching the second
bunch a couple of K before the left hand turn. My body had been acting
strange, sometimes it worked properly and other times it just gave up
the ghost.</span><br style="color: black;" /><span style="color: black; text-decoration: underline;">Chase 2</span><span style="color: black;">
The bunch was not working well and was a long way behind the front
bunch. After a lot of "communication" eventually formed a paceline and
then it gained ground hand over fist.</span><br style="color: black;" /><br style="color: black;" /><strong style="color: black;">Lap 2</strong><br style="color: black;" /><span style="color: black; text-decoration: underline;">Reunion</span><span style="color: black;">
- As we neared the start finish line, the bunch broke up. About 6 of
us went off and jumped the gap, but our effort was unnecessary as the
front bunch put on the brakes, meaning that all the dropped riders from
our bunch got on.</span><br style="color: black;" /><span style="color: black; text-decoration: underline;">Hill</span><span style="color: black;">
- Got near the front and felt good, then my body decided to continue
its sickie and simply stopped working. At one point I hit 11kph and
went over the top as the very last rider.</span><br style="color: black;" /><span style="color: black; text-decoration: underline;">Ride back</span><span style="color: black;">
- For no apparent reason, suddenly my body felt good and I found good
pace, I picked up 2 riders as I went past then the 3 of us worked
together and we steadily gathered riders and spat the odd one. One guy
hit a pot hole and got a flat and there was a wheel touch, I guy hit my
rear wheel but fortunately didn't fall off. We sprinted for the line,
but I went a little early and one guy rolled me, so I ended up second in
that bunch.</span><br style="color: black;" /><br style="color: black;" /><span style="color: black;">The data shows that I was quite slow on the day, I'm a quicker rider than I was in 2009, but last Sunday's time was much slower</span><br style="color: black;" /><span style="color: black;">2012 28th 52:07 56:06 -> 1:48:13 (Winning time 1:43:42) - gap 4:29</span><br style="color: black;" /><span style="color: black;">2011 DNS (Injured in ride for life) (Winning time 1:44:37)</span><br style="color: black;" /><span style="color: black;">2010 39th 53:10 55:25 -> 1:48:35 (Winning time 1:45:11) - gap 3:24</span><br style="color: black;" /><span style="color: black;">2009 ??th ??:?? ??:?? -> 1:45:46 (Winning time 1.43.43) - gap 2:03</span><br style="color: black;" /><br style="color: black;" /><span style="color: black;">While
the result is not that good, I was rather happy that my knee that had
been troubling me didn't play up and for that reason I was happy to have
finished.
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RPM56</h2>
<span style="color: black;">Done and dusted. Let me know which tracks you liked and didn't like.</span><div class="separator" style="background-color: white; clear: both; color: blue; text-align: left;">
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Classes</h2>
As you know, Monday is a public holiday, normal classes are not on. For the rest of the week I'm away at the Australian Road Racing Championships. All classes Tue - Friday are on and are covered by other instructors.<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span><br />
<span style="font-family: Arial;">Pitt st Mon 1.10pm Ride30 </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM </span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 6.15pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM </span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM </span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-16364761927201193572012-09-16T01:15:00.000-07:002012-09-16T01:15:12.331-07:00Fitness News #73 - Smoking vs Dietary Crimes<div class="separator" style="clear: both; text-align: center;">
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In previous blog posts, I've pointed out that more people die from diet related health issues than smoking related health issues. As I lay in my bed this week with a bout of man flu, I read articles that talked about some analysis in the UK, where they determined that poor diet can do more harm to you than smoking.<br />
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<h2>
Smoking vs Dietary Crimes<br />
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Really there's no comparison, this debate is a bit like saying "I eat at McDonald's as the food is less fatty than KFC" but stating that a poor diet is worse than smoking does point out is how significant having a bad diet can be to you. But food wise, perhaps we are a bit like smoking was in the 50's when the cigaret companies were advertising the benefits of smoking, such as "smoking makes you slim". Switch on your TV, the smoking adverts have gone, but products make from cheap calorie dense ingredients are constantly marketed at you while fruit and vegetable adverting is virtually non existent. With Australia deep into a obesity crisis, perhaps its time to start regulating food marketing, along the ways that smoking marketing was initially regulated. <br />
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What you should do</h2>
Have a look at the things in your life that are not productive for your future, set a strategy to reduce and remove those. Set realistic goals, perhaps tackle one issue at a time.;<br />
<ol>
<li>Smoking and other drugs. If these are in your life, they must be your first priority to deal with. </li>
<li>Diet. There is no silver bullet for this one. Its a complex topic and there are a lot of differing views on this. For me its been a journey of gradual continuous improvement. I keep making little improvements, while continuing to enjoy what I eat.</li>
<li>Exercise. You know this one and what it does for you.</li>
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What if you did nothing</h2>
Well its up to you what quality you get out of life and how long you live.<br />
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Riding</h2>
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<span style="color: black;"> Haven't done any racing lately. I'm entered for a road race next weekend</span></div>
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RPM56</h2>
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<span style="color: black;">We have a new release which I will be playing at selected clubs and all RPM classes next week;</span></div>
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<span style="color: black;"> 1 Drive By - Train<br />2 Breathing - Reckless Ozzy<br />3 Laserlight (DRM Vs. Days Remix) - Electro Driverz<br />4 Charlie Brown - Coldplay<br />5 Crush On You - Cavern Buckle<br />6 Ya Mama "Push The Tempo" - Fatboy Slim Vs. Moguai<br />7 Apollo Road - ATB & Dash Berlin<br />8 You Are The Best Thing - Ray LaMontagne<br />9 93 Million Miles - Jason Mraz </span></div>
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<span style="color: black;">There's also a bonus track 5, that I will play at a future date;</span></div>
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<span style="color: black;">5 Everybody Talks - Stellar Cosmo</span></div>
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Classes</h2>
Last week covering at Newtown<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span><br />
<span style="font-family: Arial;">Pitt st Mon 1.10pm Ride30 </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM - 56 release with Carolanne</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM - 56 release with Vicki</span><br />
<span style="font-family: Arial;"><span style="color: black;">Bond St Thu 11.45am RPM</span> </span><br />
<span style="font-family: Arial;"><b>Newtown Thu 6.40pm Ride - last week</b><br /> </span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM - 56 release with Jacquiline</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM - 56</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM - 56 release</span></div>
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Sleep Ride Eat Repeat<br />
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Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-53288234899780968192012-08-12T04:36:00.000-07:002012-08-12T04:36:18.635-07:00Fitness News #72 - I ate at McDonald's<div class="separator" style="clear: both; text-align: center;">
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Fast food is entrenched in our society, it would be difficult to find someone who doesn't occasionally eat fast food. So what happens to you when you are in 'fast food' land, well that's up to you. What happened to me, how did I end up at McDonalds and what did I eat? <br />
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<h2>
What Mike at at McDonald's<br />
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Before I answer that question, a bit of background on how I ended up at McDonald's. I was away for the weekend at Mudgee bike racing, having raced 88k on Saturday and 84k on Sunday, the day I visited McDonald's. With that kinda' energy burn, food requirements are a little different. Combine that with the need to drive back to Sydney and no familiarity with local options made McDonald's at Lithglow an attractive option. McDonald's understand the importance of location and are often positioned accordingly.<br />
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I walked in with no idea as to what I wanted, I was aware that most of my meals for the weekend consisted of purchased food and regardless of source it is not the same as food you prepare yourself. Now you know how I poke fun at the concept of 'meal', being the addition of hot chips and soft drink. Well that was the case, however they are now offering options, you can change the chips for a salad and the soft drink for a coffee and probably water, but I didn't check that one. So I got a big mac with salad and cappuccino (if I was perfect it would of been water, but if I was perfect, I'd be perfectly boring). The salad was a pretty standard green salad and tasted fresh, it came with a choice of dressings, so I picked one, however if you didn't want a dressing, you could leave it off. I also got to compare the salad with the chips, as the guy I was with ordered the chips and I ate a few, the salad won hands down. As for the burger, how of earth does it get the word 'big' in the name?<br />
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What you should do</h2>
There's a simple strategy to follow;<br />
<ol>
<li>Avoid. Where possible eat food you have prepared yourself.</li>
<li>Select [1]. Choose to eat at businesses that have food closer to what you would of prepared yourself .</li>
<li>Select [2]. Don't be suckered in by price, ultimately you get what you pay for.</li>
<li>Make your own decision. Buy what you want, don't be a sheep and buy whatever others are buying, its there problem if they want to eat poor quality food.</li>
</ol>
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What if you did nothing</h2>
Do you really want your health to be determined by the retail vendors? Are they focusing on your health or their profits?<br />
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Riding</h2>
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<span style="color: black;"> As mentioned above, I raced at Mudgee;</span></div>
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<span style="color: black;">Saturday: <b>Mudgee 90km Mark Dwyer Handicap</b> - 88k (by my measurement) </span></div>
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<b><span style="color: black;">Disaster</span></b></div>
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<span style="color: black;">Historically I'd never done well at this race and this year was no different, heading into disaster straight away, dropped by my bunch on 3k from the start, I evaluated what the problem was, took an energy gel and did some maths on what I needed to do, which was make it to the top of the upcoming hill at the 14k mark, so I needed to ride 11k at just the right pace to be caught by the next bunch and I did that perfectly. However about 10k on I lost focus and got dropped by that group. Up the next hill, I powered up trying to get back on and I was gaining, but once I caught, it wasn't the group but some riders dropped by that group. We worked together and picked up another rider, we could see the bunch ahead and weren't loosing distance, but we also weren't gaining. The route turned from North West to South West, straight into a headwind and we were caught by a big group from behind.</span></div>
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<b><span style="color: black;">Success</span></b></div>
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<span style="color: black;">The big group was working well and we were gaining of the bunch in front. We made excellent progress into the head wind The route turned to South East as we caught that bunch plus another at the same time, resulting in a big bunch.</span></div>
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<b><span style="color: black;">Solo</span></b></div>
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<span style="color: black;">Then I made the next mistake of this race, at about 65k the bunch split and I was near the back, I had broken a cardinal rule of handicap racing, that been that when you catch a bunch, you power straight past it, so not to get trapped by slower riders. I jumped out of my group and powered across the gap to the bunch ahead, but didn't quite make it. A couple of K's later I tried again up a hill, but to no success. So with my energy expended, I pretty much soloed the last 20 k home, coming home 101st on handicap and 87th on time in 2h29m (out of 148 finishers). Continuing my ability to do badly at this particular event.</span></div>
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<span style="color: black;">Sunday: <b>Mudgee Peter van Gent Graded Scratch Race</b> - 84k (by my measurement)</span></div>
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<span style="color: black;">Not wanting to repeat the problems of yesterday, I was keen to be competitive from the start, dressed warmer and took an energy gel before the start. The pace going out wasn't as hot as yesterday and I wasn't having any problems and was able to easily respond to any attacks. 30k in I had a minor mishap, as the road seal suddenly narrowed and 3 riders including myself found ourselves on the dirt, the other 2 managed to get straight back on, but I ended heading into the ditch, but held it together and got back on the road, chased and caught the bunch. At the 70k mark my energy was done and I dropped off the back, riding the 14k solo, to finish 24th out of 29 in 2:22:06, about 3m40s behind the winner.</span></div>
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Classes</h2>
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span><br />
<span style="font-family: Arial;">Pitt st Mon 1.10pm Ride30 </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span><br />
<span style="font-family: Arial;"><b>Newtown Thu 6.40pm Ride</b><br /> </span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-25684864791844834752012-07-28T04:44:00.000-07:002012-07-28T04:44:16.631-07:00Fitness News #71 - Why you want to be fat<div class="separator" style="clear: both; text-align: center;">
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Watching the Olympic games, there doesn't seem to be a gram of fat that's not required for their sport of expertise. But walk around your local shopping centre and you see a completely different body image, after all we are the second fattest major country in the world.<br />
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Ask these people what they would prefer and most will say they wish they didn't have this excess fat, but is that actually true<br />
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Why you want to be fat<br />
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Before civilisation the number one survival factor was finding enough food to avoid starvation, when food supplies was lean. So what our bodies do is store excess food as fat when supplies are good and release that fat where there is insufficient food availability.<br />
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The problems of excess fat were not a concern as pre-civilisation, you were really old by 30 and unlikely to see your 40th birthday. So the potential problems of excess fat were minor compared with the ability to survive starvation.<br />
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Nowadays we have unlimited food supplies, but our genetics are still telling us the same story;<br />
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<li>Seek out the highest calorie foods</li>
<li>Eat as much as possible, after all you never know what's going to be available tomorrow.</li>
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Now the food marketers know our genetics well, we have all heard the slogan "sex sells" well "survival sells" too and don't they know it, as the constantly market high calorie, low nutritional value products at us.<br />
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Last Wednesday evening, I turned up at the class and it was 60% Male 40% Female. I said isn't there something on tonight.... oh that's right State Of Origin. One of the guys told me, we worked out we had enough time to do the class and still get to watch the match.<br />
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The fact is that busy people find the time to do exercise while others find time to make excuses why they don't exercise.<br />
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What you should do</h2>
You need to differentiate between the need for your daily nutrition and your primal instinct for survival. Ask yourself some questions;<br />
<ol>
<li>Am I actually hungry, or is my body looking for excess calories to store for the future</li>
<li>Has the desire been generated by marketing</li>
<li>What is the nutritional value / calorie ratio. Yes you need calories, but you want to get that nutrition in. </li>
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What if you did nothing</h2>
Not understanding your primal genetic needs and modern day target marketing will expose you to the risk of making poor decisions, as it will be harder to differentiate between desire and actual needs.<br />
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Riding</h2>
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<span style="color: black;"> Last weekend was a busy one for me;</span></div>
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<span style="color: black;">Saturday: <b>NSW Club Team Time Trail (TTT) Championships</b> - 40k. The previous week we had trained together and got a good idea of each riders strengths and challenges. We struck a strategy, which was for me to do the bulk of the uphill work, but to push the uphill to the limits. </span></div>
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<span style="color: black;">We finished 10th out of 25 teams, well clear of the medals, but not a performance to be snared at.</span></div>
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<span style="color: black;">Sunday: <b>Nowra Road Race - 90k</b>. What a horrible day, the roads were wet when we started and light rain came down early into the race, only to get worse as the race progressed. This race was a handicap race, where we work as a team in our group, chasing the group in front of us, while trying to stop the group behind us catching.</span></div>
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<span style="color: black;">The race was out and back. As we approached the 45k turnaround, I saw the leaders going the other way and took a reading on my bike computer. We reached the turnaround after 800mtrs, so I knew the leaders were only 1.6k ahead. It seemed like no time at all before we caught them and we went straight past. </span></div>
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<span style="color: black;">Then we went down a big winding hill in the rain. Many riders were spooked by the not so safe conditions and the result was there was a split with about 12 riders getting off the front, being chased by 6 riders including me. We were working hard, not gaining on them but also not loosing. Then the fastest riders in the race caught us, we jumped on the back and got a free tow up to the front group, rolling between 55kph and 65kph with the help of some mild downhill slope and powering over the uphills.</span></div>
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<span style="color: black;">At the front, the pace was cut to 45kph, it was looking like everyone was waiting for a bunch sprint, but as we got closer, we could see a car with flashing lights and then we realised there was a bike behind it. All of a sudden it was game on again and we screamed towards the final turnaround, cutting his lead from something like a k to about 50mtrs, which mean this poor bloke who had probably ridden by himself for something like 40k would be swallowed buy by the peloton in the last few hundred metres, like what you see in Tour De France.</span></div>
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<span style="color: black;">It was at this turnaround that I made my biggest mistake of the race, being too far back, as the turnaround caused a split. I tried to ride across the gap, but ended up finishing the race in no mans land. Though it was great result, coming in 14th out of 99 entrants, only 19 seconds behind the winner who took $1,000 for the effort. I also came 4th in my age category, 5 seconds behind the winner.</span></div>
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span><br />
<span style="font-family: Arial;">Pitt st Mon 1.10pm Ride30 </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span><br />
<span style="font-family: Arial;">Bond St Fri 11.45am cover<br /> </span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-56602518229848415602012-07-14T04:15:00.002-07:002012-07-14T04:15:51.170-07:00Fitness News #70 - Dedication<div class="separator" style="clear: both; text-align: center;">
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My office is set in a semi bush location and has large outdoor areas. From the windows near my desk I can see a small area devoted to smoking, there's a table and chairs under a garden umbrella. To get to this area you need to walk down a path from the building in the open.<br />
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One day it was absolutely bucketing down, any sane person would of given their cigaret break a miss, but that wasn't the case, the smokers were huddled under the umbrella having their break.<br />
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Now that's Dedication <br />
<h2>
Dedication</h2>
OK smoking may not be what we want to be dedicated to, but exercise is, I struck this example of dedication, which is more like what we want;<br />
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Last Wednesday evening, I turned up at the class and it was 60% Male 40% Female. I said isn't there something on tonight.... oh that's right State Of Origin. One of the guys told me, we worked out we had enough time to do the class and still get to watch the match.<br />
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The fact is that busy people find the time to do exercise while others find time to make excuses why they don't exercise.<br />
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What you should do</h2>
Reevaluate what you do with your time and work out where it is being used effectively or not effectively. Set your priorities to what you want to be dedicated to.<br /><br />
<h2>
What if you did nothing</h2>
At the end of the day, letting obstacles get in the way of your exercise goals will only defeat you.<br />
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Riding</h2>
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<span style="color: black;"> We drove down to Kangaroo Valley and rode over to Norwa, then out of town to the NSW TTT course where we trained on the course, in preparation for next Saturday's championship, then back to Kangaroo Valley </span></div>
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<span style="color: black;"><a href="http://app.strava.com/runs/11577787#comments" target="_blank"></a></span></div>
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Classes</h2>
<span style="color: black;">Have you tried the new format </span>Ride30 at Pitt st, Monday 1.10pm<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span><br />
<span style="font-family: Arial;"><b>Pitt st Mon 1.10pm Ride30 </b></span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span><br />
<span style="font-family: Arial;">Pitt st Thu 12.20pm RPM (covering for Stuart) </span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-5109801915038991992012-07-07T01:31:00.004-07:002012-07-07T01:31:54.483-07:00Fitness News #69 - Tour de France diet<div class="separator" style="clear: both; text-align: center;">
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Last year when I raced in Australia's toughest one day road race - Grafton to Inverall, the calorie calculation worked out at 7,700 calories.<br />
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In the Tour de France, massive calorie burns happen day after day and without optimised nutrition, we would see riders collapsing on route. <br />
<h2>
The Tour de France Diet
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Switch the TV to SBS tonight and you will be confronted with some mouth watering French cooking, put together by Gabriel Gaté, followed by extremely fit lean cyclists riding at break neck speed.<br />
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So these cyclists must have really good diets, to be so lean. Well its not quite that simple, their diets are carefully worked out, to provide the needs of their special situation. Lets call this optimised dieting.<br />
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So what do they need?<br />
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<li> Energy delivery</li>
<li>Recovery </li>
<li>Whatever is needed for normal living</li>
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There's another twist, that's the ability of the body to absorb and process the energy. So the focus thru the day is for food types that release its energy straight into the blood stream and easily delivered to the muscles. Hence during the race the food consumed has a high sugar content, which will spike the blood sugar levels, just like when you drink a soft drink.<br />
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Post race the diet continues to contain a generous dosage of simple carbohydrates, such as pasta, as the riders take the opportunity to replenish their depleted glycogen reserves. <br />
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<h2>
What you should do</h2>
Unless you need 6,000+ calories a day, then you shouldn't be following the Tour de France diet, without their calorie burn, you won't end up lean like them, in fact you will end up the opposite, as the body converts the spare energy into fat.<br />
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What you need to do is create your own optimised diet, which meets your needs. An optimised diet will mean that your goals will be easier and quicker to meet.<br />
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<h2>
What if you did nothing</h2>
In one way or another, you goals will not come as easily as they could, or even slip further away, simply because what you are doing is not what you need to do to achieve your goals. <br />
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Riding</h2>
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<span style="color: black;"> Cough cough</span></div>
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<span style="color: black;">Took this weekend off as a sickie, starting with missing track racing Friday night and then cancelling the weekend training rides, which I was suppose to be ride leader for.</span></div>
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<span style="color: black;">Never mind, next week I'm planning to ride the NSW TTT course with 2 of my 3 team mates</span></div>
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<span style="color: black;"><a href="http://app.strava.com/runs/11577787#comments" target="_blank"></a></span></div>
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Classes</h2>
<span style="color: black;">Have you tried the new format </span>Ride30 at Pitt st, Monday 1.10pm<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span><br />
<span style="font-family: Arial;"><b>Pitt st Mon 1.10pm Ride30 </b></span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span><br />
<span style="font-family: Arial;">Pitt st Thu 12.20pm RPM (covering for Stuart) </span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-2934061303761963042012-07-01T01:22:00.002-07:002012-07-01T01:44:21.286-07:00Fitness News #68 - Obesity in Argentina<div class="separator" style="clear: both; text-align: center;">
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I've written many times about how, healthy eating is cheaper than junk food. But what about in a country where vegetables expense and low income earners earn less than Australia.<br />
<br />
Two television programs tackled the topic of the obesity of impoverished Argentina's. Surprisingly they both ended up with the same solution, despite one been done by a british expert and the other being done by 2 obese brits with no nutrition training.<br />
<h2>
The Argentina Obesity Crisis
</h2>
Both programs attributed the problem to the diet<br />
<br />
Beef<br />
The joke I've made about flying Argentina airlines is that the hostess comes up to and says "would you like beef with your beef sir". Yes the Argentinians love their beef, however the quality of the cut depends on your income, with poor people eating the poorest cuts.<br />
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Vegetables<br />
Are expensive, they are pretty much non existent in the diet of the poor. And not in ready supply in poor areas due to a lack of demand<br />
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Soft drinks<br />
A popular product with the poor Argentinians. Featured heavily in their diet.<br />
<h2>
The Argentinian Solution </h2>
The nutritionist determined that the only place to get the money for the vegetables was to cut out the soft drinks. She also encouraged them to grow some vegetables, in the modest amount of land they had with some innovative solutions to the land space problem.<br />
<br />
However what the 2 obese brits did was more interesting (<a href="http://www.abc.net.au/tv/guide/abc2/201101/programs/ZX1433A001D2011-01-05T203000.htm?program=Fat%20And%20Fatter" rel="nofollow" target="_blank">Fat And Fatter on ABC</a>), they went and brought vegetables and cooked some food for a Argentinian family. The Argentinian mother said "you spent on vegetables what I spend on soft drinks". Though she didn't realise it, she answered her own question on how to pay for vegetables and demonstrated that being poor in a country with expensive vegetables doesn't prevent you from eating vegetables. <br />
<h2>
What you should do</h2>
Not be deterred by the price of vegetables, the pricing may refine your selection, but it should never deter you from purchasing them.<br />
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<h2>
What if you did nothing</h2>
Hey those couple of dollars you save can buy you more soft drinks and don't those soft drinks make you feel good.<br />
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Riding</h2>
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<span style="color: black;">First time back on a track bike since January (before my accident). Raced the opening round of RAW at Dunc Gray Velodrome, where the held the 2000 Olympics.</span></div>
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<span style="color: black;"><b>Warmup race</b>: Dropped, the pace was high and at least I wasn't the first to be dropped.</span></div>
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<span style="color: black;"><b>Three lap screamer</b>: Got second wheel of the line, the first guy controlled the pace, keeping it slow, then sprinted with just under 1.5 laps to go. I wasn't able to hold his well and 2 riders went around me, resulting in 4th, a single point.</span></div>
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<span style="color: black;"><b>Points race</b>: Was in the thick of it but didn't loose any points. A team mate sprinted off a got one of the wins (5 points), then rolled off. What he didn't realise was that if you get lapped, you loose 20 points :)</span></div>
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<span style="color: black;"><b>Combines</b>: The first few riders went off at typical pace and after they rolled, we ended up with a really slow rider on the front, I had 4th wheel. 1st and 2nd wheel rolled together and 3rd wheel went for it, I went to and got his wheel, he did about a lap and rolled, I went for it. After 1/2 a lap, with 5 to go, I looked around and there was no one, so I decided to have some fun and kept gunning, pulling the gap out to about 50mtrs. Crossing the line with 2 laps to go, I only had 20 mtrs, so I knew I was going to be caught on the last lap, so I rolled and retried.</span></div>
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<span style="color: black;">So this first time on the track bike showed me what was in me and what was missing</span></div>
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<span style="color: black;"><a href="http://app.strava.com/runs/11577787#comments" target="_blank"></a></span></div>
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Classes</h2>
Join me on Monday 1.10pm for Ride30 at Pitt st.<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<b><span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span></b><br />
<span style="font-family: Arial;"><b>Pitt st Mon 1.10pm Ride30 </b></span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span><br />
<span style="font-family: Arial;">Pitt st Thu 12.20pm RPM (covering for Stuart) </span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-81474270890557770132012-06-24T01:44:00.000-07:002012-06-24T01:44:20.555-07:00Fitness News #67 - Adders<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrIBHtb6PNbGeBzT8ES1ip9U9ZHBbfnVsjcgTIhdL4Y-CaYlajrqi17kXjqcIuk8Plkm6qiZmrrXcu2mtH1nHRAlf4iLBUUQBwxrQ-4SF6qDmyi4RI6EzBVfO7Ve7-ATJVt51XRvphqTSq/s1600/Adders+-+Kiwi+Fruit.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrIBHtb6PNbGeBzT8ES1ip9U9ZHBbfnVsjcgTIhdL4Y-CaYlajrqi17kXjqcIuk8Plkm6qiZmrrXcu2mtH1nHRAlf4iLBUUQBwxrQ-4SF6qDmyi4RI6EzBVfO7Ve7-ATJVt51XRvphqTSq/s320/Adders+-+Kiwi+Fruit.JPG" width="305" /></a>On the weekend I was at the <a href="http://www.wintermagic.com.au/" rel="nofollow" target="_blank">2012 Winter Magic Festival </a>and
at one of the stalls I brought some food "would you like a soft drink
with that sir" I was asked, it was a marketing strategy that major junk
food chains have been using for years. I call this adders.<br />
<h2>
Commercial Adders
</h2>
Commercial Adders, is additional items that are added to a food purchase to increase the profit. Commonly these are chips and/or soft drinks, products that are extremely cheap to produce and market place appealing. The low production cost enables the seller to entice the consumer to purchase what seems to be a bargain, but we know the true cost is the impact on your health.<br />
<h2>
Home Adders</h2>
When you make a meal at home, do you add chips and soft drink to it? Of course not, a home adder is something like a side salad, cooked vegetables or as per the photo above, fruit with your dessert.<br />
<h2>
What you should do</h2>
This is no brainer, if it isn't a home adder, then don't add it. Why would you?<br />
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<h2>
What if you did nothing</h2>
Are those chips and soft drink so tasty that you are willing to add 1 to 2 gym classes simply to burn off those empty calories?<br />
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Riding</h2>
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<span style="color: black;">Instead of riding, went for small <a href="http://app.strava.com/runs/11577787#comments" target="_blank">bush walk</a></span></div>
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Classes</h2>
Second week with the 2 new permanent classes at Fitness First Pitt st. Join me on Monday for RPM at 11.30am or 1.10pm for the first ever official Ride30 class.<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<b><span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span></b><br />
<span style="font-family: Arial;"><b>Pitt st Mon 1.10pm Ride30 </b></span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Tue 12.20pm Cover, this week TBA </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><span style="font-family: Arial;"> - not on public holiday</span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-55195305650353868132012-06-17T03:16:00.000-07:002012-06-17T03:16:18.461-07:00Fitness News #66 - One more thing that junk food does to you<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjfiSn4t9tGJZGKysDhQfYWtpy7uyAlRUTNdts7v3cgekDiPNWWDC4yx1Ufyi1QALw6k6fxWbB9tIvgOVltspBzj8-O6TSD3PgNly2azN6fz2sl6Ycf_OoxtkFjX4VCMqnyygmR9UjM-gR/s1600/Marks+tummy+IMAG0373.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjfiSn4t9tGJZGKysDhQfYWtpy7uyAlRUTNdts7v3cgekDiPNWWDC4yx1Ufyi1QALw6k6fxWbB9tIvgOVltspBzj8-O6TSD3PgNly2azN6fz2sl6Ycf_OoxtkFjX4VCMqnyygmR9UjM-gR/s320/Marks+tummy+IMAG0373.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My friend makes fun of his tummy</td></tr>
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None of us have perfect diets and all of us eat junk food from time to time.<br />
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Regardless of which form of healthy eating you believe in, it most likely has things in it like fresh fruit, vegetables, advice on how much protein etc etc etc. <br />
<br />
One thing we want in our diet is that we enjoy our food and this is one of the angles that the merchants of junk food use to line their pockets with our hard earned money, by appealing to what we enjoy.<br /><h2>
One more thing that junk food does to you<br />
</h2>
When you eat junk food, you deny the opportunity to meet your daily quota of fruit, vegetables etc etc.<br />
<br />
Back in the day when I was transitioning from a diet that lined the pockets of junk food dealers to the diet we all should have, often I found myself struggling to meet simple quota's such as 2 pieces of fruit per day. The reason was that I had already filled on junk, reducing desire to eat the good stuff. <br />
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<h2>
What you should do</h2>
It's actually quite simple, start the day with the things that you want in your diet. Then if you do succumb later in the day to junk (as we all do from time to time), then you've still got the good stuff into you.<br />
<br />
For example, when I do a cooked breakfast at home, I put a layer of salad leaves on the bottom of the plate, on top goes fried tomatoes, mushrooms. It varies from time to time. On top of that is eggs. To quote my sister "I never thought of eating salad for breakfast, but once you add egg to it, its really tasty" <br />
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<h3>
What if you did nothing</h3>
That's what the junk dealers want you to do, it lines their pockets and they don't give a toss about your health.<br />
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Riding</h2>
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<span style="color: black;">Took the weekend as a sickie, to try to beat a minor cold I have.</span></div>
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Classes</h2>
2 new permanent classes at Fitness First Pitt st. Join me on Monday for RPM at 11.30am or 1.10pm for the first ever official Ride30 class.<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride </span><br />
<b><span style="font-family: Arial;">Pitt st Mon 11.30am RPM</span></b><br />
<span style="font-family: Arial;"><b>Pitt st Mon 1.10pm Ride30 </b></span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Tue 12.20pm Cover, this week RPM</span><span style="font-family: Arial;"><b><br /></b></span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><span style="font-family: Arial;"> </span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><span style="font-family: Arial;"> - not on public holiday</span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-906410691671882112012-06-10T03:50:00.001-07:002012-06-10T04:40:25.906-07:00Fitness News #65 - A diet fit for Queens<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH7aGTMk0i350C8xcH90egu2qT73BmTkej5b7WGlCJopy-g0w_zff81lv_f7jeOiKuFIslb_RjhdDter_ZnnEfGttiujjGCGRjiMfajKMUOKYGg7lLrnJWjgaffpr7XG5VKj3z6U3-1R2_/s1600/QueenElizabeth%5B1%5D.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH7aGTMk0i350C8xcH90egu2qT73BmTkej5b7WGlCJopy-g0w_zff81lv_f7jeOiKuFIslb_RjhdDter_ZnnEfGttiujjGCGRjiMfajKMUOKYGg7lLrnJWjgaffpr7XG5VKj3z6U3-1R2_/s320/QueenElizabeth%5B1%5D.jpg" width="320" /></a>Regardless of whether you are a republican or a monarchist, you will be having a holiday on Monday (assuming you live in Australia and not WA).<br />
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The holiday is about the Queen of England, a date selected to be her birthday, even if its not.<br />
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The queen of England at 86 an old lady, she has not had a lot of health problems and that's a predictor she will live on for many years yet. Perhaps she make it till 100.<br />
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Part of the secret to her success is her diet<br />
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A diet fit for a queen </h2>
Go to google and type "queen Elizabeth II diet" and you will receive a host of pages making all sorts of claims about what she eats. The underlining communication is that she has a clean simple diet. There is no mention of any magical solution like some herb that only grows in the foot hills of the Himalayas. Yes, despite her considerable wealth, there is no rocket science in there.<br />
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I also recall the comment on TV, when she visited on of the pacific island countries, that she had small portions.<br />
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One thing that wealth can bring you is good professional advice. <br />
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What you should do</h2>
You should become your own expert. At the end of the day we want to
enjoy what we stuff down our throats and want it to be healthy for us. <br />
<br />
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<h3>
What if you did nothing</h3>
Well its up to you as to how long you want to live<br />
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Riding</h2>
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<span style="color: black;">Did a mega ride today, 152K leaving Marrickville at 6.05am, headed to the northern end of the southern highlands. With me was Todd, who those of you at FF Rockdale might know</span></div>
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<span style="color: black;"><a href="http://app.strava.com/rides/10466084" target="_blank">Sunday's ride</a></span></div>
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Classes</h2>
Tuesday 12.20 I'll be covering at Fitness First Walker St. They are looking for a new instructor and I'm covering it for a few weeks while they search for one. This week I'll do Ride8 in that class.<br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride - not on public holiday</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><span style="font-family: Arial;"> - not on public holiday</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><span style="font-family: Arial;"> - not on public holiday</span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com1tag:blogger.com,1999:blog-1616320832689524626.post-49938145763427098272012-06-02T01:57:00.001-07:002012-06-02T01:57:09.874-07:00Fitness News #64 - Gym for sale<div class="separator" style="clear: both; text-align: center;">
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Gyms are a business. Most business's operate to drive a profit, by providing products and services to customers.<br />
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Generally the business's are in a competitive situation with others who provide similar products and services. There are different ways of competing and to use the motor industry as an example, each year they will market an update on last years offering or even a completely new product.<br />
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The income for gyms mainly comes from the membership fees you pay. They also derive some income from personal training and the sale of the occasional item such as a drink.<br />
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<h2>
Buy a Gym ? </h2>
Gyms by their nature have significant operating costs, including but not restricted to;<br />
<ul>
<li>Equipment purchase/lease</li>
<li>Maintenance</li>
<li>Real estate</li>
<li>Staff</li>
<li>Cleaning</li>
<li>Consumables</li>
<li>Utilities</li>
<li>Depreciation</li>
</ul>
So you feel you can drive a profit from owning a gym? Well theirs one for sale for $75,000 on gumtree... I'm serious<br />
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<a href="http://www.gumtree.com.au/s-ad/derrimut/business-for-sale/commercial-gym-for-sale-located-western-suburbs-melbourne/1002215242" rel="nofollow" target="_blank">Commercial Gym For Sale - Located Western Suburbs Melbourne</a><br />
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<h2>
Fitness First for Sale</h2>
Most of you would of seen in the news that Fitness First is selling 24 of its gyms<br />
<br />
<a href="http://www.dailytelegraph.com.au/business/fitness-first-culls-more-than-a-quarter-of-its-australian-gyms/story-fn7ki14e-1226379935467" rel="nofollow" target="_blank">Fitness First culls more than a quarter of its Australian gyms</a><br />
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However at the same time that Fitness First is shedding clubs, it is also opening new clubs, such as the Top Ryde Platinum, see Fitness First's press release on the topic<br />
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<a href="http://www.fitnessfirst.com.au/fitnessnews/index_html?content_id=2257" rel="nofollow" target="_blank">Changes at Fitness First</a><br />
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<h3>
Are you impacted by the sale</h3>
The sale is of no interest to you unless you joined or work out at Five Dock. And if you work out just at Five Dock, you are likely to continue working out at Five Dock after the sale.<br />
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There will be no changes until after the gym has been sold.<br />
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What you should do</h3>
If you joined or work out at Five Dock, then when you are next there, ask the staff, they can provide the info outlining the options available to you. <br /><br />
<h3>
What if you did nothing</h3>
Your Five Dock membership will be transferred to the new owner and you will continue to use the gym under the new owner.<br />
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A similar situation has occurred when Fitness First purchased Space, a smaller network of gyms around Australia, the memberships were transferred.<br />
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Classes</h2>
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<span style="color: black;">Its business as usual at YMCA and SCG. At Fitness First the Rockdale Saturday High Performance class has been removed.</span></div>
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<span style="color: black;">This Tuesday 12.20pm we have a treat for you, double trouble with Stuart and myself on the stage at Fitness First Pitt st. Come and join the party, be early the bikes fill out</span>.</div>
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New Releases at Fitness First</div>
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<span style="color: black;">All classes at Fitness First this week will enjoy the new releases;</span></div>
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<li><span style="color: black;">Ride will have Ride8</span></li>
<li><span style="color: black;">RPM will have RPM55 </span></li>
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<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=102" rel="nofollow" target="_blank">Top Ryde</a> Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-70720301936948945172012-05-25T05:26:00.001-07:002012-05-25T05:33:21.203-07:00Fitness News #63 - Winter Hibernation<div class="separator" style="clear: both; text-align: center;">
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Bears seem to do the opposite of what comes natural to us, in that they fatten up over summer and slim down over winter. However that's a natural process for bears, as over winter they don't eat. For humans unfortunately it doesn't work that way <br />
<h3>
Human Habitation </h3>
Historically food was scarcer over winter, one of the strategies humans used over winter was to reduce energy output, it comes naturally to us. Another is to eat eat eat, which was fine when food was scarce, it was all about survival.<br />
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<h3>
Hibernation in the Concrete Jungle <br />
</h3>
<h3>
</h3>
We live in a world of unlimited food supply and a lack of incidental exercise, but our heads still contain the survival rules of our forefathers. In summer when the alarm goes off, we can look out the window and say "its a beautiful day", where in winter when the alarm goes off, we often look at the alarm and think "WTF" and that's because we are trying to conserve energy till later in the morning when it warms up even though the modern hunt consists of walking from the bedroom to the kitchen.<br />
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So back to our friend the bear, why is mr bear doing nothing and loosing weight? I'm doing nothing and gaining weight.... Well you know the answer to that one.... <br />
<h3>
What you should do</h3>
<ol>
<li>Realise that your body is going into survival mode, preparing you for the scarcities of winter food shortage, which will only happen if you can't remember where the supermarket is.</li>
<li>Keep your summer exercise routine continuous thru winter. Yeh it can be difficult, but in the long term you will be a winner.</li>
<li>Don't let the good eating slip off the rails. It can be tempting to switch to the easy options like takeaway. Just think how much work will be involved to burn that junk off.</li>
</ol>
<br />
<h3>
What if you did nothing</h3>
Remember how good you feel after a workout, well your going to miss that. Add to that the reversal of what you have achieved. Do you really want to do nothing?<br />
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See you at the gym<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;">Top Ryde Wed 5.45pm Ride </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span></div>
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><span style="color: blue;"> </span>HiPf Sat 8.15am RPM</span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span></div>
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-69786842946057733152012-05-19T01:51:00.003-07:002012-05-25T05:33:02.970-07:00Fitness News #62 - Exercise excuses<div class="separator" style="clear: both; text-align: center;">
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As ridiculous as this picture may look, it does depict one person using the situation as an opportunity to exercise while the other person does nothing.<br />
<br />
How many times have we heard excuses from those who don't exercise <br />
<h3>
Insufficient time to exercise</h3>
"I haven't got time to exercise"<br />
This is got to be the most common one used. In reality busy people seem to be able to find the time. According to <a href="http://www.thinktv.com.au/content_common/pg-time-spent-viewing.seo" rel="nofollow" target="_blank">Think TV</a> the average Aussie spends 3hours 10minutes watching TV. Now if someone said that they exercised for 3hours 10mintues a day, you would think wow, that's a hell of a lot of exercise, but yet that time is available, all they need to do is exercise while watching TV.<br />
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<h3>
Sore Finger </h3>
<h3>
</h3>
OK, I'll be serious, if you have an injury, then you should seek expert advice. I've had my share of injury's and speaking to the experts I've come upon how many don't even do the exercises they are allocated to do, to help them recover from the injury. So why would they even be looking for an alternative<br />
<br />
<h3>
Can't afford gym membership</h3>
There are plenty of exercise options that cost hardly anything and some even save you money, such as walking to the shops, instead of driving. Odd's on the person with this excuse is bleeding money somewhere. For example the average aussie spends <a href="http://www.savingsguide.com.au/the-amount-spent-on-alcohol-could-buy-you-a-house/" rel="nofollow" target="_blank">$1612 a year on booze</a>, so there's your gym membership and some change. <br />
<h3>
What you should do</h3>
<ol>
<li>Continue to do whatever you think is best for you, just because they want to be stupid or use excuses to justify their own inaction, doesn't mean that you have to be stupid, just carry on doing the exercise you love doing, the reward is yours.</li>
<li> If they seek your advice then provide it, but let them own their own initiative </li>
<li>When you are injured, do the right thing to assist the recovery and ask the expert what alternate things you can do, during the recover period</li>
</ol>
<br />
<h3>
What if you did nothing</h3>
Ultimately we are all responsible for our own health, its up to them to find their own destiny. If they haven't invited your advice, then don't bother.<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-28139868420614620452012-05-13T02:17:00.000-07:002012-05-13T02:17:31.235-07:00Fitness News #60 - Mothers Day Chocolates<div class="separator" style="clear: both; text-align: center;">
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Chocolates are a popular gift on Mothers Day and as we love Mum, chocolates are often on the shopping list.<br />
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Of course we are concerned about the health impact to Mum caused by excessive chocolate, by eating a haul of these chocolates before giving Mum a kiss and heading home.<br />
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But have you ever wondered why chocolate makes you feel good. Part of the answer is due to the large quantities of sugar included in the product, see <br />
<h4>
<a href="http://mikes-fitness.blogspot.com/2012/05/fitness-news-59-why-our-food-is-laced.html" target="post">Fitness News #59 - Why our food is laced with sugar</a></h4>
However to make chocolates you still need to include some chocolate and chocolate contains chemicals<br /><h3>
Chemicals in chocolates</h3>
<ol>
<li>Theobromine. Have a similar effect to Caffeine</li>
<li>Caffeine. Do I need to describe this one? If so what rock have you been hiding under?</li>
<li>Phenylethylamine. Makes you feel good</li>
</ol>
Source: <a href="http://www.allchocolate.com/health/basics/brain.aspx" rel="nofollow" target="_blank">Chocolate and Your Brain</a><br /><h3>
</h3>
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<h3>
What you should do</h3>
<ol>
<li> Advise Mum that she should eat a small portion of chocolates at a time, say 2 blocks and that way she can appreciate your gift many times before they are all consumed.</li>
<li>Give Mum regular visits to assist her with the chocolate consumption </li>
</ol>
<h3>
What if you did nothing</h3>
Mum will scoff all the chocolates and you will get none<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-65869591067429559502012-05-05T05:39:00.001-07:002012-05-05T05:39:37.470-07:00Fitness News #59 - Why our food is laced with sugar<div class="separator" style="clear: both; text-align: center;">
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Came upon an article about how some yoghurt was laced with sugar. I eat a lot of yoghurt, so I went and checked the sugar contents. The ones I ate had between 5% and 8% sugar content. But it didn't take me long to find one that had 30% sugar content. The marketing on the outside gave you the appearance you were eating something really healthy, after all, it was yoghurt with strawberries. Looking further it appears that the average Aussie consumes <a href="http://www.dailytelegraph.com.au/lifestyle/diet-fitness/cost-of-sugar-set-to-soar/story-e6frf019-1225821003373" target="_blank">42kg</a> of sugar per year. That's 160,860 calories, which could potentiality convert to a hell of a lot of extra midriff.<br />
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So why do manufactures put so much sugar in the products that fill our supermarkets?<br />
<br />
Well the primary objective of most companies is to drive maximum profit and the food industry is no different<br />
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The Sugar situation</h2>
<h3>
Why its there </h3>
<ol>
<li>It's incredibly cheap, a quick look on the web shows a price of 50c a kilo <a href="http://www.qsl.com.au/" rel="nofollow" target="_blank">[source]</a>. Big companies can drive even lower prices. Overseas they even go to the extent of using corn sirup to cut the price further. </li>
<li>Can I emphasis the price again, adding sugar can lower the overall price, as it can reduce the quantities of more expensive ingredients and/or allow the use of lower quality products as it masks the taste.</li>
<li>Sugar is addictive, yes addictive. Wanna read over the studies on this till your eyes glaze over, then check <a href="http://en.wikipedia.org/wiki/Sugar_addiction" target="_blank">Wikipedia</a>. The web is full of articles such as <a href="http://www.bodyandsoul.com.au/food+diet/nutrition/beat+your+sugar+addiction,12881" target="_blank">Beat your sugar addiction</a>. And this crucial fact leads to their deal closure; </li>
<li>To make you buy their products, they need them to be highly desirable and what not a better way but to reward your sugar addiction. Don't you feel good after a sugar hit.</li>
</ol>
<h3>
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<h3>
What you should do</h3>
<ol>
<li> Figure out how much sugar and of what type you are currently consuming.</li>
<li>Determine how much and what type of sugar should be in your diet. What's the difference between sucrose and fructose? Good knowledge = good decisions</li>
<li>Determine how you can migrate from where you are to where you want to be. For some this is a simple switch, but for most, we will need to phase out the bad things over a period of time.</li>
</ol>
<h3>
What if I did nothing</h3>
The major food manufacturers will love you, your contributing to their profits. Isn't that what they want you to do.<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-21973053072629548292012-04-29T02:00:00.001-07:002012-04-29T02:00:22.659-07:00Fitness News #58 - How to Avoid Junk Food<div class="separator" style="clear: both; text-align: center;">
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<br />
Over the last couple of weeks I've been thinking about how much less junk food I eat, compared with about 3 years ago. While there were many crimes, excessive soft drinks was way up there. This morning sitting in the cafe, post bike club training ride, a lady I was chatting with go onto the topic of food addiction and non satisfaction. Fundamentally she was saying that sugar based calories, in particular fructose did not trigger a message in the brain saying that you have eaten enough. Then she went on to talk about how certain foods and chemicals cause addictiveness. Well I have to agree, give me high sugar products like soft drinks, I can consume a bottomless amount and the junk was so compelling.<br />
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How to Avoid eating Junk</h2>
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<h3>
</h3>
Don't buy it. I'm serious, the bulk of junk eaten you have purchased yourself. OK, but how do you get there, well I did it thru a process of migration.<br />
<br />
<h3>
Migration #1 - No junk food in the house </h3>
Walk away from the computer now and go to your fridge and pantry. Make a list of what junk food you have. Now promise to yourself that you will never bring it into the house again.<br />
<br />
The majority of the food you eat is eaten at home. If junk isn't in the fridge, then its not going to say 'eat me' every time you open the fridge.<br />
<h3>
Migration #2 -Eat the best food first</h3>
You know what you want to eat to be healthy, make the effort to eat that food first. Odd's on that will satisfy you and then the junk desire will be reduced or eliminated. <br />
<br />
<h3>
Migration #3 - The right selection when out and about </h3>
Whether that be in the food hall at the shopping centre or any other food purchasing situation, look at the value of the food by what it represents nutritionally, for example I'll put a preference to a serving that includes a green salad.<br />
<br />
<h3>
Migration #4 - Portion control </h3>
This isn't about denial, its where you end up once the addiction has been eliminated. A recent example for me is how long its taking me to eat my easter eggs, I still have a pretty decent sash. When I eat them, I only eat a fraction of what I would eaten in the past. <br />
<h3>
So what is the light at the end of the tunnel </h3>
Well where I ended up is that I eat a fraction of the junk I use to eat and the underlining reason for that is that I curtailed that addictive desirability, there is no denial, just a lack of interest. Also my food costs considerably less<br />
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New RPM release - RPM55</h2>
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On Saturday the RPM instructors got to preview the new release, we did a class at Darling Harbour. See the picture, there were something like 150 bikes in the audience, occupied by instructors. On stage was 5 instructors delivering the release.<br />
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So what's in the new release, you are asking... OK, I'll spill the beans :)<br />
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1 <b>Listen To The Music </b>(Motiv8 Extended Mix) - The Doobie Brothers<br />2 <b>We Found Love </b> - Miss Piper<br />3 <b>Loco</b> (Empyre One Remix) - Manian<br />4 <b>Good Feeling</b> - Flo Rida<br />5 <b>Run With The Wolves</b> - The Prodigy<br />6 <b>Drowning</b> (Avicii Remix) - Armin Van Buuren Feat. Laura V<br />7 <b>Will I Ever</b> (Dragon And Hunter Remix) - Paffendorf Feat. Fara<br />8 <b>Paradise</b> - Coldplay<br />9 <b>Not Over You</b> - Gavin DeGraw<br />Bonus 7 <b>Overload 2011</b> (Voodoo & Serano Mix) - Voodoo & Serano<br />
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<b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div>
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<span style="font-family: Arial;">Top Ryde Wed 5.45pm Ride (new class) </span><br />
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span></div>
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<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><span style="color: blue;"> </span>HiPf Sat 8.15am RPM</span></div>
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<span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span><br />
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<span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div>
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Sleep Ride Eat Repeat<br />
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</div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com3tag:blogger.com,1999:blog-1616320832689524626.post-62847574637166296002012-04-15T00:58:00.000-07:002012-04-15T00:58:23.187-07:00Fitness News #57 - How to avoid dying<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCe1Lrnu3sl6-nbvw2NdwVqi8dVpsHvSFFJUj-Rk9Q0CJeDmT9_XdQN8o3h4YD8_u4TP0mNIo-VJ4MOhFudlsyX8yoNQ4leUEiSUpU96IsG5cuOOJemPFV52KOp3r4EPZhNQsQxSt8oIRJ/s1600/DSCF2106.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCe1Lrnu3sl6-nbvw2NdwVqi8dVpsHvSFFJUj-Rk9Q0CJeDmT9_XdQN8o3h4YD8_u4TP0mNIo-VJ4MOhFudlsyX8yoNQ4leUEiSUpU96IsG5cuOOJemPFV52KOp3r4EPZhNQsQxSt8oIRJ/s200/DSCF2106.JPG" width="200" /></a></div><span id="goog_1388114029"></span><span id="goog_1388114030"></span>Easter has come and gone and like as individual as we are, we all did different things, however the 4 days back in the office and the gym is done and dusted, bringing us back to normality.<br />
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The majority of people in Australia will die earlier than they need to, but what are they dying of, well here's the deadly serious list. The <a href="http://www.abs.gov.au/ausstats/abs@.nsf/Products/BBC4B00DFF0E942ACA2579C6000F6B15?opendocument" target="_blank">ABS 2010</a> stats shows the most common reasons for death are;<br />
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Diseases of the circulatory system (I00-I99 31.7%<br />
Neoplasms (C00-D48) 30.2%<br />
Diseases of the respiratory system (J00-J99) 8.3%<br />
External causes of morbidity and mortality (V01-Y98) 6.2%<br />
Mental and behavioural disorders (F00-F99) 4.9%<br />
Diseases of the nervous system (G00-G99) 4.3%<br />
Endocrine, nutritional and metabolic diseases (E00-E90) 4.0%<br />
Diseases of the digestive system (K00-K93) 3.6%<br />
Diseases of the genitourinary system (N00-N99) 2.4%<br />
Certain infectious and parasitic diseases (A00-B99) 1.5%<br />
Diseases of the musculoskeletal system and connective tissue (M00-M99) 0.8%<br />
Symptoms, signs and abnormal clinical and laboratory findings, not elsewhere classified (R00-R99) 0.7%<br />
Certain conditions originating in the perinatal period (P00-P96) 0.4%<br />
Congenital malformations, deformations and chromosomal abnormalities (Q00-Q99) 0.4%<br />
Diseases of the blood and blood-forming organs and certain disorders involving the immune mechanism (D50-D89) 0.3%<br />
Diseases of the skin and subcutaneous tissue (L00-L99) 0.3% <br />
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So looking at the major ones, what can we do to avoid being done in by them<br />
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<h3>Diseases of the circulatory system </h3> The #1 killer in Australia, its predominately about heart disease and takes out almost a 1/3 of us. So how to we avoid this sucker, well according to <a href="http://www.mayoclinic.com/health/heart-disease-prevention/WO00041" target="_blank">Mayo</a> there are 5 things you can do;<br />
<ol><li>Don't smoke</li>
<li>Exercise</li>
<li>Eat healthy</li>
<li>Maintain healthy weight levels</li>
<li>Preventative screenings </li>
</ol><h3>Neoplasms</h3> What the frig is Neoplasms? Its a fancy word for cancer and takes out almost a 1/3 of us too. Yeh, sometimes your number comes up, but the general risk of number can be reduced. Having a look at the prevention advice, such as <a href="http://www.cancervic.org.au/preventing-cancer" target="_blank">Cancer Council Victoria</a> and other places and what do we see; <br />
<ol><li>Don't smoke</li>
<li>Exercise</li>
<li>Eat healthy</li>
<li>Maintain healthy weight levels</li>
<li>Preventative screenings </li>
</ol> mmm... a pattern seems to be appearing... seems you don't need to be a rocket scientist to be smart with your bod. Ask yourself about the final 1/3 of death reasons, how much of that can be prevented by applying the same intelligent decisions to your lifestyle<br />
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<h2 class="separator" style="background-color: white; clear: both; color: blue; text-align: left;">Classes</h2><h3 class="separator" style="clear: both; text-align: left;"></h3><div class="separator" style="clear: both; text-align: left;"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div><span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span><br />
<div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><span style="color: blue;"> </span>HiPf Sat 8.15am RPM</span></div><span style="font-family: Arial;"> </span> <br />
<div class="MsoNormal"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;"></span></b></div><div class="MsoNormal"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">YMCA</span></b></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span><br />
<span style="font-family: Arial;"></span><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span></div><div class="MsoNormal"><span style="font-family: Arial;"> </span></div><div class="MsoNormal"><div class="MsoNormal"><div class="MsoNormal"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">SCG</span></b></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM </span></div><span style="font-family: Arial;"></span> </div>Sleep Ride Eat Repeat<br />
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</span></div><div class="MsoNormal"><span style="font-family: Arial;"> </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoydaAQKfvtYBRhWtmGsU0dXd97leCa7TQVtW4yAPle9f74tAMktsvDR78xvFn1BudRaM64ujPVRdvdVngdEXEboLhdvz_GfeCLMaTtDS5GexGYSDrgljjsuxDv7E4q22APMjYwboLfdum/s1600/bye-gravestone.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoydaAQKfvtYBRhWtmGsU0dXd97leCa7TQVtW4yAPle9f74tAMktsvDR78xvFn1BudRaM64ujPVRdvdVngdEXEboLhdvz_GfeCLMaTtDS5GexGYSDrgljjsuxDv7E4q22APMjYwboLfdum/s200/bye-gravestone.jpg" width="143" /></a></div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-78332080123317692782012-04-05T05:58:00.000-07:002012-04-05T05:58:38.038-07:00Fitness News #56 - Easter eating<div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbmwDhn6amb71-AE7PK4u4mYDQWyHkow98yJ5iQpzFQecphnv84Ibac2MLVhJGeWYJUn3r0LCjgGxk4vms8aFpvn4u3W7pUaZKEnu6e8FwF__jvSHc6yHC48V7_nxKkrZMqXq70N7YSIa1/s1600/50sHousewife.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbmwDhn6amb71-AE7PK4u4mYDQWyHkow98yJ5iQpzFQecphnv84Ibac2MLVhJGeWYJUn3r0LCjgGxk4vms8aFpvn4u3W7pUaZKEnu6e8FwF__jvSHc6yHC48V7_nxKkrZMqXq70N7YSIa1/s200/50sHousewife.jpg" width="120" /></a>Today while at work, totally focused on work of course, I thought about all the chocolate being sold and wondered how we got to this situation. As usual, Google is my friend and it tells me that <a href="http://foodtimeline.org/easter.html#chocolateeggs" target="_blank">chocolate eggs</a> started in 1820 as a delicate piece of food art and then moved to the line of manufactured chocolate we have today. And then I decided that should be the topic for this weeks post. </div><h2 class="separator" style="clear: both; text-align: left;"> <span style="background-color: white; color: blue;">Chocolate Eggs vs Real Eggs</span></h2><div class="separator" style="clear: both; text-align: left;"> Now your heard the phrase: "waiting for the coconut to drop from the tree" well that's exactly what has happened to me tonight, I've received a post that pretty much sums up what I was going to say, written a little different, but here it is;</div><div class="separator" style="clear: both; text-align: left;"><b class="gmail_sendername">Jason Grossman</b></div>If you are looking for a few healthy tips checkout what Qualified Nutritionist Sinead Smyth suggests below: 5 Helpful Tips for Not over indulging at Easter<br />
1.Chocolate is on the shelves 365 days of the year, so don’t worry it’s not only available just for the 4 days of Easter. Plan a treat, enjoy it and move on!<br />
2.Add some extra exercise. Most of you have 4 full days off work, use this time to add in some extra exercise that you enjoy, going for a walk with a friend, jog along the beach (No excuses Perthians it’s going to be 30degrees over the weekend!)<br />
3.If you get given lots of chocolate & really don’t want to eat it & throw off your healthy eating, give it away to someone less fortunate. Better yet, set the example and buy something non-chocolate based for Easter to give to your loved ones: )<br />
4. If you’re worried about over eating, just stick to your normal size plate and what you would normally eat at that meal time. Just because it’s there in front of you…doesn’t mean you have to eat it<br />
5.Swap a chocolate egg for a really egg! Check out the comparison in nutrients…it speaks for itself:<br />
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Solid Chocolate Egg 100g<br />
Energy 2206 kJ<br />
Total Sugars 54.6 g<br />
Protein 7.6 g<br />
Fat 30.5 g<br />
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Hard Boiled Whole egg 100g<br />
Energy 583 kJ<br />
Total Sugars 0.3 g<br />
Protein 12.4 g<br />
Fat 9.5 g<br />
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</div><h2><span style="color: blue;">Back in the 50's</span></h2><div class="separator" style="clear: both; text-align: left;">Your've heard me say how the population in the 50's were so much thinner than today's population, but yet they had little food compared with all the information of today. I went and searched for 50's Easter meals and uncovered this one from 1959 <a href="http://www.brandnamecooking.com/easter-parties.html" target="_blank">A 1950's Easter Brunch </a></div><br />
<a href="http://www.brandnamecooking.com/foodaramaeaster.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="226" src="http://www.brandnamecooking.com/foodaramaeaster.jpg" width="320" /></a>Suggested Menu for an Easter Brunch<br />
<ul><li>Orange Juice</li>
<li><a href="http://www.brandnamecooking.com/recipes-maindish/eggs-marguerite.html">Eggs Marguerite</a></li>
<li><a href="http://www.brandnamecooking.com/recipes-maindish/baked-ham-slice.html">Baked Ham Slice with Pear Garnish</a></li>
<li><a href="http://www.brandnamecooking.com/recipes-bread/Panettone.html">Panettone</a></li>
<li>Assorted Jams, Marmalades, Preserves</li>
<li>Coffee</li>
</ul>Additional recipe: <a href="http://www.brandnamecooking.com/recipes-bread/hot-cross-buns.html">Hot Cross Buns</a><br />
<div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: left;">Applying modern standards, you can see the strengths of challenges of what they had, but somehow a day of excess seems to have a lot less than the excesses of today</div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><h2 style="color: blue;">The Modern Easter</h2><div class="separator" style="clear: both; text-align: left;">Nowadays we know that eating healthy doesn't mean starving yourself, its about eating smart. Once again google is my friend and up pops some mouth watering recipes, that if we hadn't been told so would see them almost as wicked <a href="http://www.eatingwell.com/recipes_menus/collections/easter_celebration" target="_blank">Healthy Easter Recipes and Menus</a> Awesome !!!!! </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><h2 class="separator" style="background-color: white; clear: both; color: blue; text-align: left;">Classes</h2><h3 class="separator" style="clear: both; text-align: left;">Easter Weekend Classes (Fri - Mon)</h3><div class="MsoNormal"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">SCG</span></b></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM - not on</span></div><div class="separator" style="clear: both; text-align: left;"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><span style="color: blue;"> </span>HiPf Sat 8.15am RPM - not on</span></div><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a></span> <b><span style="font-family: Arial;">HiPf Sun 9.30am Ride - I'm covering the class</span></b><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride - not on</span><br />
<span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM - not on</span><br />
<div class="MsoNormal"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">YMCA</span></b></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM - not on</span><br />
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<h3 class="separator" style="clear: both; text-align: left;">After Easter Weekend Classes (Tue - Sat)</h3><div class="separator" style="clear: both; text-align: left;"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">Fitness First</span></b><span style="font-family: Arial;"> </span></div></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><span style="color: blue;"> </span>HiPf Sat 8.15am RPM</span></div><div class="MsoNormal"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">YMCA</span></b></div><div class="MsoNormal"><span style="font-family: Arial;"></span></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM - Release 54 original</span></div><div class="MsoNormal"><b><span style="background: none repeat scroll 0% 0% yellow; font-family: Arial;">SCG</span></b></div><div class="MsoNormal"><span style="font-family: Arial;"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM</span><br />
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</div><div class="separator" style="clear: both; text-align: left;"> </div>Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-68984185653510412892012-03-31T04:13:00.001-07:002012-03-31T04:13:21.776-07:00Fitness News #55 - Would you put petroleum in your body<div class="gmail_quote"><div style="clear:both;text-align:center"><a href="http://i301.photobucket.com/albums/nn47/mikesbytes/th_20071215Michaelsweatyinnewjersey.jpg" style="clear:left;float:left;margin-bottom:1em;margin-right:1em" target="_blank"><img src="http://i301.photobucket.com/albums/nn47/mikesbytes/th_20071215Michaelsweatyinnewjersey.jpg" border="0"></a></div> Greetings, its been great to be back but I must admit that I suffered a bit, with 2 periods off, my fitness suffered a bit, but like yourself when you've had time off, I will bounce back.<br> <br> Hope you liked the new release RPM54. At each class I asked for your approval rating and at all classes except one, got almost 100% approval, while for track 5 scary monsters all but 2 classes gave it a 50/50 rating, either you loved it or you hated it.<br> <br> <h2 style="color:blue"><b> </b></h2><p><br></p><h2 style="color:blue"><b>Would you put petroleum in your body</b></h2>How ridiculous of course you wouldn't, but you already are, some of the artificial flavours, enhancers and so on are made from petroleum products. Not convinced? Google is your friend;<br> <a href="http://www.macquirelatory.com/Color%20Additives.htm" target="_blank">Artificial Food Coloring Truth</a><br> <a href="http://thesmilingman.hubpages.com/hub/Fake-Food-Petroleum-and-Other-Dangerous-Non-Food-ingredients-in-Our-Food" target="_blank">Fake Food: Petroleum and Other Dangerous Non-Food ingredients in Our Food</a><br> <a href="http://artificialcolor.wetpaint.com/" target="_blank">ARTIFICIAL FOOD COLORING</a> (even our pets ain't safe)<br> Wow, didn't need to look far for those, however rather than looking at each one and deciding which one to put on the ban list, I've got a different approach.<br> <br> The marketing machine over the say last 50 years has put brightly packaged products in the household that are cheaply manufactured and have little nutritional value. Low manufacturing costs are a primary key to profitability and regrettably most people take little interest in nutritional value. However it just doesn't finish there, its a competitive market and while finding ways to reduce manufacturing costs, you also need to ensure that the product is more appealing than the competitors. To use an example is the use of artificial colouring, but this artificial ingredient is so cheap that its even included in canned soft drink. How much of that product do you actually see.<br> <br> <h3 style="color:blue">Health Alternatives</h3><div style="color:blue"><span style="color:black">But the marketing machine doesn't finish there, why not produce another product that claims to be healthy by encouraging you to consume more artificial ingredients, the example being diet soft drinks, where they produce the same product but replace the sugar with an artificial sweetening</span>. <span style="color:black">I highly suspect that these diet drinks are cheaper to manufacture, do the maths on how much profit there would be for a major soft drink manufacturer to reduce unit cost by 1 cent, enough for you to retire on.</span></div> <div style="color:blue"><br> </div><div style="color:blue"><span style="color:black">But lets roll back from the word Health, pick up a can of 'Diet' soft drink and look at the nutritional information. Is there anything in it that provides you a nutritional benefit? Yeh right, its claims come from the unhealthy product it marketed, being substituted by the a product of dubious value. Its a bit like me claiming that I was environmentally friendly because when I drove my V6 down to the shops, it used less fuel than my neighbors Hummer :) </span></div> <div style="color:blue"><br> </div><h3 style="color:blue">Avoiding Artificial Substances</h3><div style>This is a no brainer, read the Nutrition Information, you will find (up to) 3 types of ingredients;</div><ol><li>Things that are good for you</li> <li>Things that are bad for you</li> <li>No idea on that</li> </ol>Simple solution is to not purchase products that have 2 or 3<br> <br> Generally your a lot safer with products with little manufacturing aka closest to the farm - fruit and vegetables, water etc etc.<br> <br> <h3><span style="color:blue">The right decisions</span></h3><span style="color:blue"><span style="color:black">Good decisions come from good knowledge, its really simple doing a supermarket shop, when you know what your looking for. Do the ground work and you will reap the rewards.</span></span><br> <br> <span style="color:blue"><span style="color:black">I've found that over the last 2 years, that I naturally head towards better and better products. A process of knowledge enrichment and adaption.</span></span><br> <br> <h2><span style="color:blue">Weight</span></h2><span style="color:blue"><span style="color:black">As promised last week, I'd give you a report on weight</span> </span>and report back, on time line;<br> Early January - 78kg<br> Then I had my NZ holiday and my accident<br> Late February - 75kg. So I lost 3kg while I was on holiday and was off with injury<br> Then I had more time off with my collarbone being plated<br> Mid March - 77kg<br> Late March - 79kg<br> <br> What the???? I don't exercise and loose 3kg, then I get back to exercise and then I put weight on. I have some theories on this around muscle loose and effect latency, but probably the mirror is my best judge and to be honest, I don't see the fluctuation. Have heard of inaccuracies in electronic scales, but I'll leave the conspiracy theories to the tabloids. <br> <h2><span style="color:blue"><span style="color:black"><span style="color:blue">Racing</span></span></span></h2><span style="color:blue"><span style="color:black"><span style="color:blue"><span style="color:black">As mentioned last week, I'm not racing yet, my return to racing is in May. Tomorrow (Sunday), I'll do my first on road training ride, 80k so to test out the shoulder</span></span></span></span><br> <span style="color:blue"><span style="color:black"><span style="color:blue"><span style="color:black"></span></span></span></span><span style="color:blue"><span style="color:black"><span style="color:blue"><span style="color:black"></span></span></span></span><span style="color:blue"><span style="color:black"><span style="color:blue"><span style="color:black"><span style="background-color:blue"><span style="background-color:white"><span style="background-color:blue"></span></span></span></span></span></span></span><br> <h2><span style="color:blue">Classes</span></h2><span style>Watch for Easter timetables next weekend</span><br> <br> <br> <div class="MsoNormal"><b><span style="background:yellow;font-family:Arial">Fitness First</span></b><b><span style="font-family:Arial"></span></b></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride</span></div> <div class="MsoNormal"><span style="color:red;font-family:Arial"></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM</span></div> <div class="MsoNormal"><span style="color:red;font-family:Arial"></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM</span></div> <div class="MsoNormal"><span style="color:red;font-family:Arial"></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM</span></div> <div class="MsoNormal"><span style="color:red;font-family:Arial"></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><span style="color:blue"> </span><span>HiPf</span> Sat 8.15am RPM - probably not on</span></div> <div class="MsoNormal"><span style="color:red;font-family:Arial"></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="background:yellow;font-family:Arial">YMCA</span></b><b><span style="font-family:Arial"></span></b></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM</span></div> <div class="MsoNormal"><span style="color:red;font-family:Arial"></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM</span></div> <div class="MsoNormal"><span style="color:red;font-family:Arial"></span></div><div class="MsoNormal"><b><span style="background:yellow;font-family:Arial"><br> </span></b></div><div class="MsoNormal"><b><span style="background:yellow;font-family:Arial">SCG</span></b></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM - not on</span></div> <br><br>--<br> Posted By Michael Clement to <a href="http://mikes-fitness.blogspot.com/2012/03/fitness-news-55-would-you-put-petroleum.html" target="_blank">Mikes Fitness</a> at 3/31/2012 04:06:00 AM </div><br><br clear="all"><br> -- <br>Michael Clement<br><a href="mailto:clementmi@gmail.com" target="_blank">clementmi@gmail.com</a><br>------------------------------------------------------<br>Sleep Ride Eat Repeat<br> Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-66108424745192752622012-03-25T00:29:00.001-07:002012-03-25T00:29:24.064-07:00Fitness News #54 - The Seven Deadly [fitness] SinsA bit of humor for you<br> <div class="gmail_quote"><div><br><table style="border-collapse:collapse;border:none" border="1" cellpadding="0" cellspacing="0"><tbody> <tr> <td style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:none;border-top:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt;width:170.6pt" valign="top" width="227"><br> <div class="MsoNormal" style="line-height:150%"><b><span style="font-family:Arial;font-size:14pt;line-height:150%">News<u></u><u></u></span></b></div></td> <td rowspan="2" style="background:#ff9900;border-bottom:none;border-left:none;border-right:solid windowtext 1.0pt;border-top:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt;width:117.0pt" width="156"> <br> <div class="MsoNormal" style="text-align:center" align="center"><img alt="Inline image 1" src="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/th_Breakfast2011-11-12800600.jpg"><br> </div></td> </tr> <tr> <td style="border-left:solid windowtext 1.0pt;border:none;padding:0cm 5.4pt 0cm 5.4pt;width:170.6pt" valign="top" width="227"><br> <div class="MsoNormal"><span style="font-family:Arial">Hey its great to be back<br> at the gym and doing the new release RPM54<u></u><u></u></span></div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><b><span style="font-family:Arial;font-size:14pt">The Seven Deadly [fitness] Sins</span></b><br> <br> <b><span style="font-family:Arial;font-size:14pt"><u></u><u></u></span></b></div></td> </tr> <tr> <td colspan="2" style="border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383">The 7 deadly sins, an ancient concept, but lets transform it into the modern world of health and fitness<br> <br> <span style="font-size:large"><b style="color:blue">Diet [Gluttony]</b></span><br> The sin Gluttony was about over consumption, but nowadays while over consumption is the sin of some, for many the sin is poor food selection due to poor food knowledge, often fueled by mass marketing. All of us can make an improvement to our diets and we don't need to starve ourselves to eat sensibly. If you are unsure, then seek the advice of a dietician.<br> <br> "You are what you eat" is a phrase we have all have heard. So stand back from the <a href="http://www.sinsweekly.com/wp-content/uploads/2010/03/5839_2920_too-much-mcdonalds.jpg" target="_blank">chips and soft drink</a><br> <br> And of course the opposite of gluttony is being underweight, we need to aim at a sensible weight range. Israel has <a href="http://www.bbc.co.uk/news/magazine-17453822" target="_blank">banned skinny models</a><br> <br> We are constantly reminded of the effectiveness of good diet, when I was at the doctors earlier in the week having stitches removed, she mentioned in our discussions that insufficient protein can cause the body to cannibalise muscle for protein. Wow, I'm going to research that one.<br> <br> <b style="color:blue"><span style="font-size:large">Not Exercising [Sloth]</span></b><br> <br> Historically Sloth was failure to utilise one's talents and gifts, in modern times it refers to laziness.<br> <br> The reality is that a large percentage of the population do no exercise at all and it shows in death statistics, with 34% of deaths been associated with heart failures or the like. But you don't need statistics to see this one, have a look at those around you in the office or at the supermarket. You how to avoid being like them.<br> <br> Seems that some don't even have enough energy to use the <a href="http://www.lucidimagination.com/blog/wp-content/uploads/2010/01/sloth.png" target="_blank">remote</a><br> <br> <b style="color:blue"><span style="font-size:large">Exercising when injured or sick [Greed]</span></b><br> <br> Greed is the desire to acquire more than one needs. The reality is that we exercise to make ourselves better, but sometimes we are unable to back off when we should and instead of enhancing ourselves we enhance the problem. Also we look <a href="http://www.bendbulletin.com/apps/pbcsi.dll/bilde?Site=BB&Date=20110127&Category=NEWS0107&ArtNo=301279997&Ref=AR&MaxW=570" target="_blank">silly</a><br> <br> <b><span style="color:blue;font-size:large">Failure [Wrath]</span></b><br> <br> Wrath is the inordinate and uncontrolled feelings of hatred and anger. But what we do is focus those feelings at ourselves in the face of a failure. Failure is not the sin, the sin is letting failure defeat you. All of us will fail at something at some point, probably several times. The cleaver way to deal with failure is to turn it into an opportunity, reflect back at what went wrong and using that as an opportunity to improve your way forward<br> <br> <b style="color:blue"><span style="font-size:large">Different Paths [Envy]</span></b><br> <br> Envy is the resentment that another person has something they perceive themselves as lacking. Where we tend to go with that one is in seeing the paths that others take as being wrong or irreverent. Where in reality each of us should take the path they want and wouldn't be a pretty boring world if we all took the same path. <br> <br> <b><span style="color:blue;font-size:large">No warmup, warmdown and stretch [Acedia]</span></b><br> <br> Acedia is the neglect to take care of something that one should do. I see this so often, it only takes a 5 minutes to warm up and another 5 to warmdown and stretch. So why wouldn't you do it? Muscles are more likely to injure if they are put under stress when they are cold Flexibility reduces injury risk<br> <br> <b style="color:blue"><span style="font-size:large">Self [Lust]</span></b><br> Lust is usually thought of as excessive thoughts or desires of a sexual nature. The fitness equivalent is that the focus of fitness is based on the thoughts of how others will desire them. Exercise is much more satisfying when you are focused on what it does for you, quality of life.<br> <br> But according to this => <a href="http://wtvr.com/2012/03/20/study-confirms-women-orgasm-during-exercise/" target="_blank">Article</a> <= some females are getting an adult bonus at the gym. fortunately this does not apply to males…<br> <br> <b style="color:blue"><span style="font-size:large">Letting [Pride] get in the way</span></b><br> <br> Pride identified as a desire to be more important or attractive than others, failing to acknowledge the good work of others. In fitness terms your goals should be your own and not a target based on where someone else is. There is also self pride, where you let whatever get in the way of making the most out of your workout, for example not adjusting the weight to maximise an effective workout but focusing on the quantity of weight as the success even if it comes at the cost of poor Range Of Motion (ROM).<br> <br> <br> <br> Perhaps I should of written about those who don't put their equipment away or wipe down after themselves here, but there's more than one sin in that.<br> <br> <b style="color:blue"><span style="font-size:large">Gym Appearance [Vainglory]</span></b><br> Vainglory is unjustified boasting, though it doesn't matter if its justified or unjustified. Vainglory has been partially replaced by vanity. The fitness version of this is feeling that its mandatory to have a particular image while at the gym itself and the problem occurs when one is not happy that they are achieving that image, which is putting them at risk of not doing what is best for them.<br> <br> Must admit while most go about their own work, you see some funny things in the gym and this list applies to both males and females;<br> <ul><li>Checking out in the mirrors</li> <li>Dressing to gain attention and checking out who notices</li> </ul><br> Of course the mirrors are there for a reason, so you can watch your <a href="http://www.youtube.com/watch?v=jT-EuSV7ZNA" target="_blank">form</a><br> <br> Perhaps I'll be guilty of that one when my new <a href="http://www.ebay.com.au/itm/200727417238?ssPageName=STRK:MEWNX:IT&_trksid=p3984.m1497.l2649" target="_blank">shoes</a> arrive<br> <br> <br> Reference: <a href="http://en.wikipedia.org/wiki/Seven_deadly_sins" target="_blank">http://en.wikipedia.org/wiki/Seven_deadly_sins</a><br> <div class="MsoNormal"><br> </div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><b><span style="font-family:Arial;font-size:14pt">Bike Racing<u></u><u></u></span></b></div></td> </tr> <tr> <td colspan="2" style="border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"><br> While racing is a while away, we are already working on the line up for our NSW road Team Time Trail entrant. Unfortunately we have lost a rider due to a health related issue so we are one short. It ain't till late July, we will get there.<br> <div class="MsoNormal"><span style="font-family:Arial"><u></u><u></u></span></div><div class="MsoNormal"><br> </div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><b><span style="font-family:Arial;font-size:14pt">Classes<u></u><u></u></span></b></div></td> </tr> <tr> <td colspan="2" style="border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"><span style="font-family:Arial"><b>All classes are go go go</b></span><div class="MsoNormal"> <b><span style="font-family:Arial"><u></u><u></u></span></b></div><div class="MsoNormal"><br> See you there<br> <br> </div><div class="MsoNormal"><b><span style="background:none repeat scroll 0% 0% yellow;font-family:Arial">SCG<u></u><u></u></span></b></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM <u></u><u></u></span></div> <div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="background:none repeat scroll 0% 0% yellow;font-family:Arial">Fitness First</span></b><b><span style="font-family:Arial"><u></u><u></u></span></b></div><div class="MsoNormal"> <span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Mon 6.00am Ride<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a> Tue 6.30pm RPM<u></u><u></u></span></div><div class="MsoNormal"> <span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM <u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><span style="color:blue"> </span><span>HiPf</span> Sat 8.15am RPM <u></u><u></u></span></div> <div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="background:none repeat scroll 0% 0% yellow;font-family:Arial">YMCA</span></b><b><span style="font-family:Arial"><u></u><u></u></span></b></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM<u></u><u></u></span></div><div class="MsoNormal"></div><div class="MsoNormal"> <br> </div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><b><span style="font-family:Arial;font-size:14pt">Music<u></u><u></u></span></b></div></td> </tr> <tr> <td colspan="2" style="border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"><br> <div class="MsoNormal"><span style="font-family:Arial">New music for RPM release 54<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">1 Moves Like <span>Jagger</span> (Mix II)<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - January Rays Feat. Riley<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">2 <u></u><u></u>San Francisco<u></u><u></u> (Remix III)<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - Fine Tunes<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">3 Run To You (Hands Up<br> Club Mix) <u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - Jan Wayne Feat. Fab<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">4 Every Teardrop Is A<br> Waterfall<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - <span>Coldplay</span><u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">5 Scary Monsters And Nice<br> Sprites (<span>Dirtyphonics</span> Remix)<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - <span>Skrillex</span><u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">6 Just Be (<span>Antillas</span> Club Mix) <u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial"> - <span>Tiesto</span> Feat. <span>Kirsty</span> <span>Hawkshaw</span><u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">7 Hold Me Tonight (<span>Empyre</span> One Remix) <u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial"> - <span>Manian</span><u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">8 <span>Gotta</span><br> Be Wrong Sometimes <u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - O.A.R.<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">9 It Girl <u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial"> - Jason <span>Derülo</span><u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">The PPCA free version has<br> a similar sound to the Original version so all good.<u></u><u></u></span></div><div class="MsoNormal"><br> </div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><span style="font-family:Arial">Sleep Ride Eat Repeat –<br> see <span>ya</span> Mike<u></u><u></u></span></div></td> </tr> </tbody></table><br> <div class="MsoNormal"><br> </div><br> </div><br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <div><br> <div class="MsoNormal"><a name="13648b4ee37437ed_OLE_LINK3"></a><a name="13648b4ee37437ed_OLE_LINK2"></a><a name="13648b4ee37437ed_OLE_LINK1"></a></div></div> <br><br>--<br> Posted By Michael Clement to <a href="http://mikes-fitness.blogspot.com/2012/03/fitness-news-54-seven-deadly-fitness.html" target="_blank">Mikes Fitness</a> at 3/25/2012 12:14:00 AM </div><br><br clear="all"><br>-- <br> Michael Clement<br><a href="mailto:clementmi@gmail.com" target="_blank">clementmi@gmail.com</a><br>------------------------------------------------------<br>Sleep Ride Eat Repeat<br> Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-8107575512244492912012-03-18T04:04:00.001-07:002012-03-18T04:04:43.593-07:00Fitness News #53 - What happened to Mike<br> <div class="gmail_quote"><div> <table style="border-collapse:collapse;border:none" border="1" cellpadding="0" cellspacing="0"><tbody> <tr> <td style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:none;border-top:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt;width:170.6pt" valign="top" width="227"><br> <div class="MsoNormal" style="line-height:150%"><b><span style="font-family:Arial;font-size:14pt;line-height:150%">Fitness News<u></u><u></u></span></b></div></td> <td rowspan="2" style="background:#ff9900;border-bottom:none;border-left:none;border-right:solid windowtext 1.0pt;border-top:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt;width:117.0pt" width="156"> <br> <div class="MsoNormal" style="text-align:center" align="center"><img alt="Inline image 1" src="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/th_Ambulance22012-01-28105912.jpg"><br> </div></td> </tr> <tr> <td style="border-left:solid windowtext 1.0pt;border:none;padding:0cm 5.4pt 0cm 5.4pt;width:170.6pt" valign="top" width="227"><br> <div class="MsoNormal"><span style="font-family:Arial">You may <span>of</span> noticed that I disappeared to NZ and you never heard from me again. What happened was that I had an accident<u></u><u></u></span></div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><b><span style="font-family:Arial;font-size:14pt">Mikes Accident<u></u><u></u></span></b></div></td> </tr> <tr> <td colspan="2" style="border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"><br> <div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="color:blue;font-family:Arial">What happened<u></u><u></u></span></b></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">The day I was due to return<br> to Australia was the same day as the start of the NSW track championships, so<br> I was keen not to have 3 weeks of doing nothing and then race. So while I was there, I continued to train,<br> using my <span>sisters</span> bike.<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">On Saturday 28<sup>th</sup><br> January, I was riding with a group of about 15 riders in the <span>Waitakere</span> ranges<span>, on</span> Lone Kauri rd when I<br> crashed. I have no recollection of the<br> accident was I was knocked out, but what I was told was that I was going<br> around a right hand corner at about 40kph, lost the front end, tried to save<br> it.<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">I was told I was knocked out for 2 minutes and was not coherent for another 5 minutes. Fortunately there was a doctor in the bike<br> group and he took great care of me. Despite the remote location, it didn't seem that long before the Ambulance came.<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">Pics: <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/Accidentlocation2012-01-28100624.jpg" target="_blank">At the Accident</a> <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/Accidentlocation22012-01-28100633.jpg" target="_blank">2</a> <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/Accidentlocation32012-01-28100647.jpg" target="_blank">3</a> <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/Ambulance2012-01-28105857.jpg" target="_blank">Ambulance</a> <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/Ambulance22012-01-28105912.jpg" target="_blank">2</a><u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="color:blue;font-family:Arial">Injuries<u></u><u></u></span></b></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">In hospital, the list of<br> my injuries came clear;<u></u><u></u></span></div><div class="MsoNormal" style="margin-left:36.0pt"><span style="font-family:Arial">-<span style="font:7pt "Times New Roman""> </span></span><span style="font-family:Arial">Broken skull (at rear)<u></u><u></u></span></div><div class="MsoNormal" style="margin-left:36.0pt"><span style="font-family:Arial">-<span style="font:7pt "Times New Roman""> </span></span><span style="font-family:Arial">Broken face bones around right eye<u></u><u></u></span></div><div class="MsoNormal" style="margin-left:36.0pt"><span style="font-family:Arial">-<span style="font:7pt "Times New Roman""> </span></span><span style="font-family:Arial">Blood clot in my brain<u></u><u></u></span></div><div class="MsoNormal" style="margin-left:36.0pt"><span style="font-family:Arial">-<span style="font:7pt "Times New Roman""> </span></span><span style="font-family:Arial">Broken ribs<u></u><u></u></span></div><div class="MsoNormal" style="margin-left:36.0pt"><span style="font-family:Arial">-<span style="font:7pt "Times New Roman""> </span></span><span style="font-family:Arial">Broken collar bone<u></u><u></u></span></div><div class="MsoNormal" style="margin-left:36.0pt"><span style="font-family:Arial">-<span style="font:7pt "Times New Roman""> </span></span><span style="font-family:Arial">Minor grazes<u></u><u></u></span></div><div class="MsoNormal" style="margin-left:36.0pt"><span style="font-family:Arial">-<span style="font:7pt "Times New Roman""> </span></span><span style="font-family:Arial">Blood in my right eyeball<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">Despite having 2 blows to my head and a blow to my shoulder, I had no spinal injury at all and despite the broken ribs, did not puncture my lung.<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="color:blue;font-family:Arial">Hospital<u></u><u></u></span></b></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">I spent 4 nights in <u></u>Auckland<u></u>'s <u></u><u></u>North<u></u> <u></u>Shore<u></u><u></u> hospital, which ironically was where I was born. For the first 2 nights they woke me up every hour and checked my eyes, they were looking for signs related to my brain. Wasn't so bad on the second night, the nurse was hot </span><span style="font-family:Wingdings">J</span><span style="font-family:Arial"><u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial">Pics: <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/Hospitalbed2012-01-28124627.jpg" target="_blank">Hospital bed</a> <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/HospitalfoodNewZealandHoliday012.jpg" target="_blank">Hospital food</a> <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/HospitalgettingbetterNewZealandHoliday023.jpg" target="_blank">Getting better</a> <a href="http://i301.photobucket.com/albums/nn47/mikesbytes/Fitness%20News/NZ%20Accident/HospitalviewNewZealandHoliday011.jpg" target="_blank">View</a><u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">Thought the hospital food picture would amuse you, but I freaked a bit and instructed my <span>relos</span> to bring protein rich food. In the Getting better picture, I'm pointing at the window, saying take a picture of he view, which is of <u></u><u></u>lake<u></u> <u></u><span>Pupuke</span><u></u><u></u>, which I use to sailed on as a teenager. Talked my way out of the hospital after 4 nights, it was dead boring, no TV, no internet<u></u><u></u></span></div> <div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="color:blue;font-family:Arial">Escape from NZ<u></u><u></u></span></b></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">I was suppose to fly back to Australia on the 4<sup>th</sup> Feb, but I missed that flight as I wasn't in good enough nick to fly back and stayed another 12 days till I was able to fly back.<u></u><u></u></span></div> <div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">Back in <u></u><u></u>Australia<u></u><u></u> I had another CT scan and the blood clot was gone!!!!<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="color:blue;font-family:Arial">Brief return to the gym and transport, something goes wrong<u></u><u></u></span></b></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">24<sup>th</sup> February I briefly returned to gym, doing classes with my right arm in a sling, I couldn't drive a car as the seatbelt went over my right shoulder, so I used a combination of train's, taxi's and an electric bike. But it was short lived, as a complication <span>had crept</span> in… my collarbone that was in alignment after the accident had moved and the ends where now 2.5cm apart. I was now<br> facing non-union and my right shoulder was an inch narrower than my left shoulder, to leave it as it was would leave me with a permanent disability, there was only one obvious choice<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="color:blue;font-family:Arial">Collarbone operation<u></u><u></u></span></b></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">On the 6<sup>th</sup> March I went under the knife and had my collarbone screwed and plated. They also did a bone graft using a substance derived from shells, no need to take a piece from your hip any more. Best decision I ever made. 12 days later the road to full recovery is on its way!!!!!<u></u><u></u></span></div><div class="MsoNormal"> <br> </div><div class="MsoNormal"><b><span style="color:blue;font-family:Arial">Weigh In<u></u><u></u></span></b></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">In Fitness News #50, I said I had pre weighed in at 78kg (Friday 23<sup>rd</sup> December<span>) and</span> I would weigh in back on Friday 13<sup>th</sup> January, when I also weighed in at 78kg. On the 24<sup>th</sup> February I weighed in 75kg, a 3kg weight loss. I'll weigh in again on Friday the 23<sup>rd</sup> March and give you a report in the next edition on how I managed my weight while I wasn't exercising due to been injured, along with the 7 deadly sins – fitness style.<br> <u></u><u></u></span></div><div class="MsoNormal"><br> </div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><b><span style="font-family:Arial;font-size:14pt">Bike Racing<u></u><u></u></span></b></div></td> </tr> <tr> <td colspan="2" style="border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"><br> <div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">Due to my injuries, I missed the NSW track championships and then the Australian track championships<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">At this point I'm booked for a road race in <u></u><u></u>Wollongong<u></u><u></u><br> in May<u></u><u></u></span></div><div class="MsoNormal"><br> </div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><b><span style="font-family:Arial;font-size:14pt">Classes<u></u><u></u></span></b></div></td> </tr> <tr> <td colspan="2" style="border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"><br> <div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="font-family:Arial">I restart doing classes on Friday. All classes except Rockdale Monday 6am will be the new RPM release<u></u><u></u></span></b></div><div class="MsoNormal"> <br> </div><div class="MsoNormal"><b><span style="background:none repeat scroll 0% 0% yellow;font-family:Arial">SCG<u></u><u></u></span></b></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/" target="_blank">Stadium Fitness Centre</a> Friday 6.15am RPM <u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="background:none repeat scroll 0% 0% yellow;font-family:Arial">Fitness First</span></b><b><span style="font-family:Arial"><u></u><u></u></span></b></div><div class="MsoNormal"> <span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><br> Mon 6.00am Ride<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92" target="_blank">Five Dock</a> Mon 5.45pm RPM<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><br> Tue 6.30pm RPM<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41" target="_blank">Walker St</a> Thu 6.00am RPM <u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52" target="_blank">Rockdale</a><span style="color:blue"> </span><span>HiPf</span> Sat 8.15am RPM <u></u><u></u></span></div> <div class="MsoNormal"><br> </div><div class="MsoNormal"><b><span style="background:none repeat scroll 0% 0% yellow;font-family:Arial">YMCA</span></b><b><span style="font-family:Arial"><u></u><u></u></span></b></div><div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Mon 7.30pm RPM<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial"><a href="http://www.ymcasydney.org/centre/miisc/timetables" target="_blank">Riverwood</a> Tue 6.15am RPM<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><br> </div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><b><span style="font-family:Arial;font-size:14pt">Music<u></u><u></u></span></b></div></td> </tr> <tr> <td colspan="2" style="border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"><br> <div class="MsoNormal"><span style="font-family:Arial">New music for RPM release 54<u></u><u></u></span></div><div class="MsoNormal"><br> </div><div class="MsoNormal"><span style="font-family:Arial">1 Moves Like <span>Jagger</span> (Mix II)<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - January Rays Feat. Riley<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">2 <u></u><u></u>San Francisco<u></u><u></u> (Remix III)<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - Fine Tunes<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">3 Run To You (Hands Up Club Mix) <u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - Jan Wayne Feat. Fab<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">4 Every Teardrop Is A Waterfall<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - <span>Coldplay</span><u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">5 Scary Monsters And Nice Sprites (<span>Dirtyphonics</span> Remix)<u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - <span>Skrillex</span><u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">6 Just Be (<span>Antillas</span> Club Mix) <u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - <span>Tiesto</span> Feat. <span>Kirsty</span> <span>Hawkshaw</span><u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">7 Hold Me Tonight (<span>Empyre</span> One Remix) <u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - <span>Manian</span><u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">8 <span>Gotta</span> Be Wrong Sometimes <u></u><u></u></span></div><div class="MsoNormal"><span style="font-family:Arial"> - O.A.R.<u></u><u></u></span></div> <div class="MsoNormal"><span style="font-family:Arial">9 It Girl </span></div><div class="MsoNormal"><span style="font-family:Arial"> - Jason <span>Derülo</span><u></u><u></u></span></div><div class="MsoNormal"> <br> </div><div class="MsoNormal"><span style="font-family:Arial">The PPCA free version has a similar sound to the Original version so all good.<u></u><u></u></span></div><div class="MsoNormal"><br> </div></td> </tr> <tr> <td colspan="2" style="background:#ff9900;border-bottom:none;border-left:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt;width:287.6pt" valign="top" width="383"> <br> <div class="MsoNormal"><span style="font-family:Arial">Sleep Ride Eat Repeat –<br> see <span>ya</span> Mike<u></u><u></u></span></div></td> </tr> </tbody></table><br> <div class="MsoNormal"><br> </div><br> </div> <br><br>--<br> Posted By Michael Clement to <a href="http://mikes-fitness.blogspot.com/2012/03/fitness-news-53-what-happened-to.html" target="_blank">Mikes Fitness</a> at 3/18/2012 04:00:00 AM </div><br><br clear="all"><br>-- <br> Michael Clement<br><a href="mailto:clementmi@gmail.com" target="_blank">clementmi@gmail.com</a><br>------------------------------------------------------<br>Sleep Ride Eat Repeat<br> Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0tag:blogger.com,1999:blog-1616320832689524626.post-56329663431990504052012-01-14T00:10:00.001-08:002012-01-14T00:10:16.213-08:00Fitness news #52 - post Christmas weigh in <div class="Section1"> <table class="MsoTableGrid" style="border-collapse:collapse;border:medium none" border="1" cellpadding="0" cellspacing="0"> <tbody><tr style> <td style="width:170.6pt;border-width:1pt medium medium 1pt;border-style:solid none none solid;border-color:windowtext -moz-use-text-color -moz-use-text-color windowtext;background:none repeat scroll 0% 0% rgb(255,153,0);padding:0cm 5.4pt" valign="top" width="227"> <p class="MsoNormal" style="line-height:150%"><b style><span style="font-size:14pt;line-height:150%;font-family:Arial">News</span></b></p> </td> <td rowspan="2" style="width:117pt;border-width:1pt 1pt medium medium;border-style:solid solid none none;border-color:windowtext windowtext -moz-use-text-color -moz-use-text-color;background:none repeat scroll 0% 0% rgb(255,153,0);padding:0cm 5.4pt" width="156"> <p class="MsoNormal" style="text-align:center" align="center"><b style><span style="font-size:4pt;font-family:Arial"> <img title="scales-with-text-copy.jpg" alt="scales-with-text-copy.jpg" src="http://www.labface.com/blog/wp-content/uploads/2010/11/scales-with-text-copy.jpg" height="203" width="271"></span></b></p> </td> </tr> <tr style> <td style="width:170.6pt;border-width:medium medium medium 1pt;border-style:none none none solid;border-color:-moz-use-text-color -moz-use-text-color -moz-use-text-color windowtext;padding:0cm 5.4pt" valign="top" width="227"> <p class="MsoNormal"><span style="font-family:Arial">Many of us have returned to the gym this week, including me.<span style> </span>It's good to be back</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;background:none repeat scroll 0% 0% rgb(255,153,0);padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal"><b style><span style="font-size:14pt;font-family:Arial">Post Christmas weigh in</span></b></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">In Fitness News #50, I said I had pre weighed in at 78kg (Friday 23<sup>rd</sup><span class="GramE">) <span style> </span>and</span> I would weigh in back on Friday 13<sup>th</sup>.</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">For the record, I weigh myself on the same scale and the same time on Fridays, before class. <span style> </span>I'm wearing the gear you see me wearing on the indoor bike including my bike shoes.</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">So I turn up to weigh myself and the scales ain't working, I check the power point, the plugs, the buttons and nothing. <span style> </span><span class="SpellE">Mmmm</span>…. That puts a spanner in the works.</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">I do the class and afterwards I check the scales again and they are working, so I weigh myself, I've drunk 600mls during the class, I've got my bike helmet on and my clothes are soaked in sweat. <span style> </span>The result is 78.4kg.<span style> </span>I've weighed myself before and after classes in the past and I typically weigh 300gms more after a class, due to the extra water.</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">So I'm taking that as I've put on zero over the period, despite all the extra consumption and 2 weeks with virtually no exercise while I recovered from injury. <span style> </span>Rather surprising, can't explain that</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;background:none repeat scroll 0% 0% rgb(255,153,0);padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal"><b style><span style="font-size:14pt;font-family:Arial">Bike Racing</span></b></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">Still aiming at the NSW Track Championships 2<sup>nd</sup> – 4<sup>th</sup> February. <span style> </span>Some new parts arrived in the post and I'm hoping to get to the velodrome Monday night to test them out, but I won't be doing a hell of a lot or riding, as I would <span class="GramE">of</span> already done 3 indoor cycle classes that day.</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">Tomorrow (Sunday) I've got a 200k training ride lined up. <span style> </span>Marrickville -> Wollongong -> Mt <span class="SpellE">Keria</span> and return. <span style> </span>5.45am start<span class="GramE">,<span style> </span>assuming</span> the weather holds up.<span style> </span>We can always bail and catch the train if it goes belly up.</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;background:none repeat scroll 0% 0% rgb(255,153,0);padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal"><b style><span style="font-size:14pt;font-family:Arial">Classes</span></b></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal" style><b style><span style="font-family:Arial"> </span></b></p> <p class="MsoNormal" style><b style><span style="font-family:Arial">YMCA is yet to restart</span></b></p> <p class="MsoNormal" style><b style><span style="font-family:Arial"> </span></b></p> <p class="MsoNormal" style><b style><span style="font-family:Arial">I'm covering at Pitt <span class="SpellE">st</span> in the CBD on Monday and Five Dock on Wednesday</span></b></p> <p class="MsoNormal" style><b style><span style="font-family:Arial"> </span></b></p> <p class="MsoNormal" style><b style><span style="font-family:Arial">Thursday morning I fly out to NZ for a holiday</span></b><span style="font-family:Arial"></span></p> <p class="MsoNormal" style><b style><span style="font-family:Arial"> </span></b></p> <p class="MsoNormal" style><b style><span style="font-family:Arial;background:none repeat scroll 0% 0% yellow">Fitness First</span></b><b style><span style="font-family:Arial"></span></b></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52">Rockdale</a> Mon 6.00am Ride</span></p> <p class="MsoNormal" style><span style="font-family:Arial">Pitt <span class="SpellE">st</span> Mon 11.30am RPM (Covering)</span></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92">Five Dock</a> Mon 5.45pm RPM</span></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52">Rockdale</a> Tue 6.30pm RPM</span></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=92">Five Dock</a> Wed 5.45pm RPM (Covering)</span></p> <p class="MsoNormal" style><span style="font-family:Arial"> </span></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=41">Walker St</a> Thu 6.00am RPM – covered by Vicki</span></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.fitnessfirst.com.au/clubs/timetable/index_html?club_id=52">Rockdale</a><span style="color:blue"> </span><span class="SpellE">HiPf</span> Sat 8.15am RPM – covered by Edmon</span></p> <p class="MsoNormal" style><span style="font-family:Arial"> </span></p> <p class="MsoNormal" style><b style><span style="font-family:Arial;background:none repeat scroll 0% 0% yellow">YMCA</span></b><b style><span style="font-family:Arial"></span></b></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.ymcasydney.org/centre/miisc/timetables">Riverwood</a> Mon 7.30pm RPM</span></p> <p class="MsoNormal" style><span style="font-family:Arial;color:red">- resumes 30/1/12</span></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.ymcasydney.org/centre/miisc/timetables">Riverwood</a> Tue 6.15am RPM</span></p> <p class="MsoNormal" style><span style="font-family:Arial;color:red">- resumes 24/1/12</span></p> <p class="MsoNormal" style><b style><span style="font-family:Arial;background:none repeat scroll 0% 0% yellow"> </span></b></p> <p class="MsoNormal" style><b style><span style="font-family:Arial;background:none repeat scroll 0% 0% yellow">SCG</span></b></p> <p class="MsoNormal" style><span style="font-family:Arial"><a href="http://www.sydneycricketground.com.au/membership/stadium-fitness-centre/group-exercise-classes/">Stadium Fitness Centre</a> Friday 6.15am RPM – a cover has been arranged</span></p> <p class="MsoNormal" style><span style="font-family:Arial"> </span></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;background:none repeat scroll 0% 0% rgb(255,153,0);padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal"><b style><span style="font-size:14pt;font-family:Arial">Music Request List</span></b></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">This list covers all gyms, all classes;</span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial">Track Key;</span></p> <p class="MsoNormal"><span style="font-family:Arial">1 – Pack Ride (warm up)</span></p> <p class="MsoNormal" style="margin-right:72.4pt"><span style="font-family:Arial">2 – Pace</span></p> <p class="MsoNormal"><span style="font-family:Arial">3 – Hills</span></p> <p class="MsoNormal"><span style="font-family:Arial">4 – Mixed Terrain</span></p> <p class="MsoNormal"><span style="font-family:Arial">5 – Intervals</span></p> <p class="MsoNormal"><span style="font-family:Arial">6 – Speed Work</span></p> <p class="MsoNormal"><span style="font-family:Arial">7 – Mountain Climb</span></p> <p class="MsoNormal"><span style="font-family:Arial">8 – Ride Home (Warm down)</span></p> <p class="MsoNormal"><span style="font-family:Arial">9 – Stretch</span></p> <p class="MsoNormal" style="margin-right:99.4pt"><span style="font-family:Arial"> </span></p> <table class="MsoNormalTable" style="width:272.8pt;border-collapse:collapse;border:medium none" border="1" cellpadding="0" cellspacing="0" width="364"> <tbody><tr style="height:12.75pt"> <td colspan="5" style="width:272.8pt;border:1pt solid windowtext;background:none repeat scroll 0% 0% rgb(255,204,0);padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="364"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Tracks Available at All Gyms, All Classes, <span class="SpellE">ie</span> both Fitness First and YMCA</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">T</span></b></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">Release</span></b></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">Duration</span></b></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">Song</span></b></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">Artist</span></b></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-1</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:55</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">California</span><span style="font-size:10pt;font-family:Arial"> Girls</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Creature Scene</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-1</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:57</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Club Can't Handle Me</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Flo</span></span><span style="font-size:10pt;font-family:Arial"> <span class="SpellE">Rida</span> feat. David <span class="SpellE">Guetta</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-1, BO-1</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:49</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Life Is A Highway<span style> </span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Milan</span><span style="font-size:10pt;font-family:Arial"> Roscoe</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-1</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:23</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Tick <span class="SpellE">Tok</span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Jomanda</span></span><span style="font-size:10pt;font-family:Arial"> Brown</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-1</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:42</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">We R Who We R</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Ke$ha</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-1</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:12</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Your Love is My Drug</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Beat Bandits feat Lorraine G</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-2</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:14</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Halfway Gone</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Poptent</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-2</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:26</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">I <span class="SpellE">Gotta</span> Feeling</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">TransNoise</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-2</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:17</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">If I Had You</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Laila</span></span><span style="font-size:10pt;font-family:Arial"> Stone</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-2</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:13</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Lost Highway</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Southern Light</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-2</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:39</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Miles Away </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">CJ Murray</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-2</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:11</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Teenage Dreams</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Stardancer</span></span><span style="font-size:10pt;font-family:Arial"> II</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-2</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:24</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Waking Up In Vegas</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Martina Lorene</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">BO-2</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:06</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Who Knew</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Masia</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-3</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:23</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Celebration</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Steady Rush</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-3</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:42</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Ecuador</span><span style="font-size:10pt;font-family:Arial"> (Bad Behaviour Remix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Latin Freestyle</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-3</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:52</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Raindrops</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Hypasonic</span></span><span style="font-size:10pt;font-family:Arial"> Remix – Sash! feat. Stunt</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-3</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:28</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Raise <span class="SpellE">YOur</span> Glass (<span class="SpellE">Klub</span> <span class="SpellE">Smasherz</span> Remix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Venus Jones</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-B3</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:00</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Ravers In the UK</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Jorg</span></span><span style="font-size:10pt;font-family:Arial"> Schmidt Remix – <span class="SpellE">Manian</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-3</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:02</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Russian Roulette (75RPM)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Dancefloor</span></span><span style="font-size:10pt;font-family:Arial"> Generals</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-3, BO-3</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:11</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Show Me Heaven</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Arms of Dub</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-4</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:55</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Beautiful Day</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Global Nation</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-4</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:38</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Meet Me Halfway</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">TransNoise</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-4</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:14</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">One Love</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Pure Essence</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-4, BO-4</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:21</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Real<span style> </span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The <span class="SpellE">Cranials</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-4</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:01</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Spin</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Azuri</span></span><span style="font-size:10pt;font-family:Arial"> Blue</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-4</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:06</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Turn Around (5,4,3,2,1)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Flo</span></span><span style="font-size:10pt;font-family:Arial"> <span class="SpellE">Rida</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:40</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Are You <span class="SpellE">Gonna</span> Be My Girl</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Airplay</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:45</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Brick By Boring Brick</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Spacegliderz</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:44</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Ignorance</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">ToneTonic</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">34-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:26</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Pretty Vegas </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">OneZeroOne</span></span><span style="font-size:10pt;font-family:Arial"> </span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:13</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Propane Nightmares</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Southern Light</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-B5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:32</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Rebel Yell</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Scooter</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">31-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:00</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Round And Round</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Rhythm Twins</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:57</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Pretender</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">InTheWind</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">BO-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:06</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Voodoo People</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Young Drake</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-5</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:25</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Watercolour</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Blau</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-6</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:41</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Break My Fall (Original Mix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Tiesto</span></span><span style="font-size:10pt;font-family:Arial"> feat BT</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-6</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:07</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Long Way To Go</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Tyree Grey</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">BO-6</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:33</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Adelante</span></span><span style="font-size:10pt;font-family:Arial"> </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">MorningStar</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-6</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:43</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Never Cry Again</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Studio88</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-6</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:11</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Poppiholla</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Chicane</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-6B</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:53</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Secret Love</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Jordan & Baker Remix – Ian Van Dahl</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-6</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:48</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Waiting</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Swade</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">BO-7</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:09</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Because The Night</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Voodo</span></span><span style="font-size:10pt;font-family:Arial"> Beats</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-7</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:53</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Blade</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">DJ Paradise</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-7</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:18</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Burn It To The Ground </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Swade</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-7</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:18</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Evacuate The <span class="SpellE">Dancefloor</span> </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Studio88 (DJ KTW Remix)</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-7</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:02</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">It's Not Over</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">OneZeroOne</span></span><span style="font-size:10pt;font-family:Arial"> </span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-7</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:01</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Numb (Hands Up Club Mix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Jan Wayne Vs. <span class="SpellE">Raindropz</span>!</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-7</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:05</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Sweet Dreams</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Cansis</span></span><span style="font-size:10pt;font-family:Arial"> Remix – Rec. Pro</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-7</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:36</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">What Is Love 2H9 (<span class="SpellE">Cansis</span> Remix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Cutting</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-8</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:24</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Before The Worst</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Nitro500</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">BO-8</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:15</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Broken Strings</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Cherry Stone</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-8</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:35</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Hey, Soul Sister</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Global Nation</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-8</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:24</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Never Hold You Down</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Scarlett</span></span><span style="font-size:10pt;font-family:Arial"> Jones</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-8</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:17</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Please Don't Let Me Go</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Olly</span></span><span style="font-size:10pt;font-family:Arial"> <span class="SpellE">Murs</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-8</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:16</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Shattered</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Turn The Car Around – O.A.R</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">BO-9</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:46</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">I'll Stand By You</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Royal Trail</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">50-9</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:10</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Letting Go</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Dutty</span></span><span style="font-size:10pt;font-family:Arial"> Love – Sean Kingston feat. <span class="SpellE">Nicki</span> <span class="SpellE">Minaj</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">48-9</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:01</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Replay</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Silence</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">49-9</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:14</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Solo</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Swade</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">51-9</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:22</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">What If</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Jason <span class="SpellE">Derulo</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:20.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="28"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">47-9</span></p> </td> <td style="width:50.55pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="67"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:42</span></p> </td> <td style="width:73.65pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="98"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Whatcha</span></span><span style="font-size:10pt;font-family:Arial"> Say</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Big Shot</span></p> </td> </tr> </tbody></table> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <table class="MsoNormalTable" style="width:271.8pt;margin-left:1pt;border-collapse:collapse;border:medium none" border="1" cellpadding="0" cellspacing="0" width="362"> <tbody><tr style="height:12.75pt"> <td colspan="5" style="width:271.8pt;border:1pt solid windowtext;background:none repeat scroll 0% 0% rgb(255,204,0);padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="362"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Tracks Available Only at Riverwood and SCG</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="26"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">T</span></b></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="62"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">Release</span></b></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="70"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">Duration</span></b></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="96"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">Song</span></b></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="bottom" width="108"> <p class="MsoNormal"><b style><span style="font-size:10pt;font-family:Arial">Artist</span></b></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">25-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:22</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial"><span style> </span>Let's Get It Started</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Black Eyed Peas</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">31-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:37</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">I've Been Thinking About You</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Londonbeat</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">36-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:59</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Little L</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Jamiroquai</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:04</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">September</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Kirk Franklin</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">41-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:41</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Americian</span></span><span style="font-size:10pt;font-family:Arial"> Boy</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Estelle</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:58</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">I Could Have Loved You</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Lighthouse Family</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:59</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Closer</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Ne</span></span><span style="font-size:10pt;font-family:Arial">-Yo</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:10</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Right Life</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Seal</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">1</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-1</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:07</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Cosmic Girl<span style> </span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Jamiroquai</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">26-2</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:44</span></p> </td> <td colspan="2" style="width:153pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="204"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Hole In The Head</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-2</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:14</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Who Knew</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Pink</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-2</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:03</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Dance Floor Anthem (I Don't Want To Be In Love)<span style> </span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Good Charlotte</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-2</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:17</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Hot n Cold</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Katy Perry</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">2</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-2</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:56</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Sober (Bimbo Jones Radio Edit)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Pink</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">30-3</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:51</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Voodoo Child (12" Mix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Rogue Traders</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-10</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:23</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Hello (Good to Be Back) - Track 3</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Scooter</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-3</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:48</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Tribal Dance</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">2 Unlimited</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-3</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:13</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Right By Your Side </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">N-Force vs. Darren Styles</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-3</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:07</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Spaceman</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Killers</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-3</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:03</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">True Faith (CK <span class="SpellE">Kaine</span> Remix) </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Liz Kay</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">3</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-3</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:44</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">My Life Would Suck Without You (Bass Force Remix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Kelly Clarkson</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-4</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:45</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Amazing (Thin White Duke Edit</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Seal</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-4</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:05</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Human </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Killers</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-4</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:36</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Take Back The City</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Snow Patrol</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-4</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:51</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">All On Our Own </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Midnight Youth</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">4</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-4</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:19</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Home</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Paul van <span class="SpellE">Dyk</span> feat. Johnny <span class="SpellE">McDaid</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">36-5</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:53</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Painkiller</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial"> </span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-5</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:54</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Kickstart</span></span><span style="font-size:10pt;font-family:Arial"> My Heart</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Motley <span class="SpellE">Crue</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-5</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:30</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">New Future Weapon </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Billy Idol</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-5</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:06</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Voodoo People (Pendulum Remix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Prodigy</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-5</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:03</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">How Far We've Come </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Matchbox Twenty</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">5</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-5</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:32</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Piranha </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Prodigy</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">31-6</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:49</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Underwater (Above & <span class="SpellE">Beyond's</span> 21st Century Mix) </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Delerium</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-11</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:30</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Silence</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Delerium</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-6</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:57</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Where Are you Now?</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Ian Van Dahl</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">40-6</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:39</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Adelante</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Sashi</span></span><span style="font-size:10pt;font-family:Arial"> !</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-6</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:25</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Going Wrong </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Armin</span></span><span style="font-size:10pt;font-family:Arial"> Van <span class="SpellE">Buuren</span> & DJ Shah feat. Chris Jones</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-6</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:29</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">In The Darkness (Trance Mix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Darude</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-6</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:12</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Alone in The Dark (<span class="SpellE">Tiesto</span> Radio Edit)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Tiesto</span></span><span style="font-size:10pt;font-family:Arial"> Presents Edward <span class="SpellE">Camby</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-6</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:21</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Bruised Water </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Chicane feat. Natasha <span class="SpellE">Bedingfield</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">6</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-6</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">05:53</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Sincere For You <span class="SpellE">feat.Kirsty</span> <span class="SpellE">Hawkshaw</span> (Radio Mix)<span style> </span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Lange</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">26-7</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:09</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The <span class="SpellE">Nighttrain</span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Kadoc</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">30-7</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:26</span></p> </td> <td colspan="2" style="width:153pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="204"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Going Insane (Maxi Mix)</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">33-7</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:05</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Love Comes Again</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Tiësto</span></span><span style="font-size:10pt;font-family:Arial"> Feat. BT</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-7</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:19</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Blast The Speakers</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Warp Brothers</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-7</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">07:09</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Because The Night (<span class="SpellE">Manox</span> Remix) </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Cascada</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-7</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:53</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Cry For You (Darren Styles Remix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">September</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">7</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-7</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">06:39</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Jump That Rock (Whatever You Want) (<span class="SpellE">Jorg</span> <span class="SpellE">Schmid</span> Mix)</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Scooter <span class="SpellE">vs</span> Status Quo</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">33-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:14</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Afterglow</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Inxs</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">36-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:00</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Every Little Step I take</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Bobby Brown</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">38-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:50</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Won't Go Home Without You</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Maroon 5</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:00</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Flashing Lights Featuring <span class="SpellE">Dwele</span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Kanye</span></span><span style="font-size:10pt;font-family:Arial"> West</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:00</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">With You </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Chris Brown</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:15</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Broken Strings feat. Nelly <span class="SpellE">Furtado</span></span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">James Morrison</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:10</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Spotlight</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Jennifer Hudson</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:01</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Man Who Can't Be Moved </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Script</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">8</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-8</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:53</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Don't Know What To Do</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Dane Rumble</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">31-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:57</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Heart Like A Wheel</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The <span class="SpellE">Corrs</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">34-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:34</span></p> </td> <td colspan="2" style="width:153pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="204"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">You Give Me Something</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">38-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">02:55</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Glad You're Here</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Macy Gray Feat. <span class="SpellE">Fergie</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">39-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:45</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Change</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Sugababes</span></span><span style="font-size:10pt;font-family:Arial"></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">42-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:30</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">You Make it Real</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">James Morrison</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">43-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:15</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Love Is A Losing Game</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Amy <span class="SpellE">Winehouse</span></span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">44-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:03</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">You Found Me</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">The Fray</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">45-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">03:30</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Chasing Pavements </span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">Adele</span></p> </td> </tr> <tr style="height:12.75pt"> <td style="width:19.8pt;border-width:medium 1pt 1pt;border-style:none solid solid;border-color:-moz-use-text-color windowtext windowtext;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="26"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">9</span></p> </td> <td style="width:46.8pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="62"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">46-9</span></p> </td> <td style="width:52.2pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="70"> <p class="MsoNormal" style="text-align:right" align="right"><span style="font-size:10pt;font-family:Arial">04:24</span></p> </td> <td style="width:72pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="96"> <p class="MsoNormal"><span style="font-size:10pt;font-family:Arial">No Air duel with Chris Brown</span></p> </td> <td style="width:81pt;border-width:medium 1pt 1pt medium;border-style:none solid solid none;border-color:-moz-use-text-color windowtext windowtext -moz-use-text-color;padding:0cm 5.4pt;height:12.75pt" nowrap valign="top" width="108"> <p class="MsoNormal"><span class="SpellE"><span style="font-size:10pt;font-family:Arial">Jordin</span></span><span style="font-size:10pt;font-family:Arial"> <span class="SpellE">Sparkes</span> featuring Chris Brown</span></p> </td> </tr> </tbody></table> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> </td> </tr> <tr style> <td colspan="2" style="width:287.6pt;border-width:medium 1pt;border-style:none solid;border-color:-moz-use-text-color windowtext;background:none repeat scroll 0% 0% rgb(255,153,0);padding:0cm 5.4pt" valign="top" width="383"> <p class="MsoNormal"><span style="font-family:Arial">Sleep Ride Eat Repeat – see <span class="SpellE">ya</span> Mike</span></p> </td> </tr> </tbody></table> <p class="MsoNormal"><span style="font-family:Arial"> </span></p> </div> Michael Clementhttp://www.blogger.com/profile/15242468335380425358noreply@blogger.com0