Saturday Swim Session: Broken 400’s
Broken 400’s can help you develop endurance capacity and will help you develop sustained speed whilst swimming.
Friday Fartlek Run: 2,000m/1,600m/1,200m/800m/400m
This session is great at developing your ability to sustain a maximal effort.
Wednesday Wind Trainer Session: 5/4/3/2/1min Hills
This session will enhance your leg strength and climbing ability.
How to Measure Your Training
Technology is evolving at a great pace. Heart Rate (HR) monitors are getting more features and are linking in with other training tools that can pick up GPS signals, foot pods that count the number of foot strikes and a…
Saturday Swim Session: Drills & Technique
This session is focused on enhancing your technique and get that improved prior to doing more fitness orientated sessions later in the season.
Friday Fartlek Run: Ross Creek Intervals
This session I did a number of times when I was living in Dunedin and running the fastest I have ever run (sub 34 minutes for 10km). I used to do this session running in one of my favourite locations…
Exercise Associated Muscle Cramp (EAMC)
There are a number of causes of cramp, but the most likely that we as runners, cyclist and swimmers are going to be dealing with is the phenomenon known as Exercise Associated Muscle Cramp (EAMC). There is often assumed to be…
Wednesday Wind Trainer Session: 4x 8min Threshold Intervals 2min RI
This session will enhance your ability to tolerate and clear lactic acid. This is a really great session to develop your race fitness and allows you to tolerate lactic acid. The short recovery, allows a drop in lactic acid, but not…
Saturday Swim Session: 200’s 100’s 50’s
This weeks Saturday Swim Sessions utilise the T-Time we determined a couple of weeks ago. Read more about T-Times here.
Friday Fartlek Run: Mona Fartlek
This session provides you with a regular and consistent recovery period after each easily attainable effort period. It can be done on the athletics track, the road or even off road.
2 weeks ago
Crickey my first exercise since arriving back 5am last Friday and only my second run this month 😳🙄 🏃 I was motivated by seeing posts from @coach_ray_nz , @zoeruns2019 , @lfet22 who all ran this morning and @suschesmar who went on a hike. I asked her to send me a picture taken during her hike and she sent the second image chanelling @jamessmithpt 🤣😂 🏃 The first kilometer sucked (the air out of my lungs) so I had some stops to take photos. After that I felt much better. 🏃 Thanks for the motivation guys. 🏃 #run #runner #running #runtraining #training #trainingsession- 7 days ago
A Vitamin D run this afternoon. Headed out the gate over to Henley Lake. I felt a sense of urgency with drivers not wanting to stop for me at the crossing 🙄 On the first trail at Henley Lake there sat a backpack - larger than a school bag. No one in sight. That felt weird and I wondered if it might blow up as I gave it a wide berth. 🏃 I saw some other people on the trails also giving them at least 2 metres space. Some waved, smiled, said hello, others turned their heads away. 🏃 I - 1 week ago
You can be forgiven for thinking this is a stony road that I am looking down at. However it is the nearby Waipoua River. There is little water in it at the moment. A decent rainfall in the Tararua Ranges might change that. 💦 Seven days have lapsed since my last run 🏃 Inspired today by @zoeruns2019 and @k8__nz 🙂 The last 7 days have been full of #cov ıd19 information/news. As I'm self isolating having arrived back in the country on 13 March from Chile, I have been working from home and have stayed away from the gym. The time - 6 days ago
Last chance to #run before #nzlockdown2020 #nzlockdown #covid_19 🏃♂️ #coachray #qwikkiwi - 2 weeks ago
About 3 minutes from central Masterton is this beautiful man-made lake. I often run the many trails around and near it for my training. . . . #mymasterton #wairarapanz #henleylake #wairarapa #Masterton #lake #henleylake #runningterritory #training #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi @mymasterton - 5 days ago
I enjoyed a run in the rain. The garden will certainly appreciate being watered. My run felt much better today. Possibly because it was cooler and/or I might be regaining some aerobic fitness. I always feel better after exercise so I question myself as to why I didn't do any yesterday 🤔 #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #breakthedrought #fuckcovid19 #garmin #garmin920xt #covid19workout - 5 days ago
Using my #stretchcordzswimming to do a #drylandswimming session because the pool is closed. Checkout my insta story 🏊♂️ #QwikKiwi #coachray - 2 days ago
I did a 30 minute strength session (at home) this morning and this evening I went on the windtrainer. It was my longest ride on a bike since September 2018. All I focused on was getting 30 minutes done. Once I have built up my base I will be able to focus on cadence and power. It got my heart rate up a little and I sweated which is good 👍 It was also the first time I've worn the @tour .de.amigos cycle kit. I didn't get to wear it on the #tourdeamigos20 tour because I chose to go as a
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.