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.
- 5 days ago
Motivation yay! Got my legs moving and knocked off the long run scheduled for today. My legs felt a little sore from Friday's gym session and yesterday's fast run, however once I got going I forgot how they felt I did give a thought to those doing the half marathon at Wellington this morning. Perhaps next year I might give that one a go. In the meantime I plan to do the half organised by @manawatustriders in May. I understand it will be a new course so that will be interesting. After all the warm weather we've had the breeze - 3 days ago
What felt a little uncomfortable three weeks ago is starting to feel comfortable and I needed to slow down a few times. Occasionally I've been dressed ready to run and I've struggled to actually go outside the gate and head down the street. I don't know what that's about & I have overcome it by driving somewhere to start my run. Today was almost one of those days, however I overcame the mind games and ran from home. Silly me! This image was taken alongside the river. At this point I would normally be running up on the stop bank - 5 days ago
This morning's park run - around 500m from the turnaround at 2.5km. Photo credit Ness Mills ♀️ ♀️ ♀️ #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #parkrun #parkrunnz #selfbelief - 5 days ago
Huffing & puffing my way across the park run finish line this morning. Pleased to see my time is gradually coming back down, most likely a result of more consistency in both my run and strength training. . . #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #parkrun #parkrunnz #selfbelief - 1 week ago
I included the new pathway around Queen Elizabeth Park Lake in my run this morning. It is nice and wide which will be great for pushchairs and wheelchairs. There is plenty of seating with picnic tables too. The area has had a real good tidy up and looks much better for it. As for my run, it went well as I focused on maximising time in my endurance pace zone. . . . #runningterritory #parklake #queenelizabethpark #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #selfbelief #runbythelake
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.