Half Ironman

Coach Ray’s Sufferings: Earthquake Disruption

Follow me on my Half Ironman training and #100DaysOfTri journey’s concurrently. Here is how my week unfolded.

As I touched on last week, BOOM…we got what has now been declared a 7.8 magnitude earthquake!!! That was a jolt of a start to the week. As such my week got thrown around a bit. My training wasn’t too successful, but I did force myself to get out the door and do something each day, sometimes it was just putting together the 30 minutes late in the day for the sake of getting something done.

To top things off, On Wednesday I arranged my accommodation (staying with family) for the Wellington Half Ironman and then that evening an email went out saying the event was cancelled due to lack of entries 🙁 So now I’m on the hunt for a new event that will spark my interest…..any suggestions? But at this point in time I’m considering trying to get down to Wanaka for the half down there.

I’m also growing a moustache for Mo-vember raising fun for Men’s Health (prostate and testicular cancer, mental health and suicide awareness). As an offer for you, I’m selling my Top 10 Workout eBooks for a ⅓rd discount, and ⅓rd of the price goes to Mo-vember, the remaining ⅓rd goes to cover the fees for the website and third party apps I use to sell the eBooks. If you would like to get one of my eBooks at 33% off then go to www.coachray.nz/books/ and select one of the Top 10 Workout eBooks, use the discount code ‘Mo’ (don’t use the apostrophes just the two letters M and o) and boom, you’ve got a good discount on a good eBook and you’ve donated to Mo-vember.


#100DaysOfTri Day 17

An evening of stretching 30 minutes before going to bed.


#100DaysOfTri Day 18

Another day I struggled to get out and do some training so at quarter to eight at night I went and ran my standard 30 minute block.

#100DaysOfTri Day 18 #coachray #qwikkiwi #eqc #tricoach #tritraining #tricoachnz #tritrainingnz

A video posted by www.CoachRay.nz (@coach_ray_nz) on


#100DaysOfTri Day 19

A lot better day as I got to the pool early and got a session done. Main focus was on using drills to enhance my technique and develop base.

600m WU;
8x 25m Drill;
8x 50m (25m Drill/25m Swim);
8x 50m Swim Golf 10sec RI;
8x 25m Drill;
8x 50m (25m Drill/25m Swim);
8x 50m Swim Golf 10sec RI;
8x 25m Drill;
8x 50m (25m Drill/25m Swim);
200m CD

Haha I’m not sure why Strava say this was done on the stationary trainer.

I knew I had to get up and going with the workout in the morning as I was taking the first of the Nelson 5 Weeks to a Faster 5km Run Squad sessions this evening.  Both Ness and Ben ran really well. Ness ran a massive PB too.


#100DaysOfTri Day 20

This was an evening run done at 8:30pm where I once again forced myself to get out just to make sure I didn’t drop back to having to start again at Day 1. I was lucky enough to get a pretty spectacular sunset.

100DDaysOfTri Day 20 great night for a #run #coachray #qwikkiwi #tricoach #tritraininf #tricoachnz #tritrainingnz

A photo posted by www.CoachRay.nz (@coach_ray_nz) on


#100DaysOfTri Day 21

With driving home after work this evening, I knew I would struggle to get out for something once I got home, so arranged to go for a run at lunch time with Leroy from Shut Up and Run. We had a discussion about what a Fartlek run is and share that conversation here for your benefit.


Damn the ‘mo’ is ugly…I can’t wait to shave that off at the end of the month.


#100DaysOfTri Day 22

Got up early and jumped on the mountain bike with my partner and a group of acquaintances and rode up and around the Coppermine circuit in Nelson. This was a great wee ride, although dry and rough most of the way there were some deep mud holes in places that could suck your wheel in if you found them. There was also some recent slips on the track that needed to be negotiated. I’m not sure if these were the result of the earthquake, the storm or had been there slightly longer than either of them.

#100DaysOfTri Day 22 #coachray #qwikkiwi #dunmountain #mtb #coppermine #tritraining #tricoach #tricoachnz #tritrainingnz

A photo posted by www.CoachRay.nz (@coach_ray_nz) on


#100DaysOfTri Day 23

I spent a full day doing jobs round home and sorting stuff. Really didn’t feel like going for a run, despite the nice a day it was. I forced myself to suck it up and get out the door. Didn’t really enjoy it…but it was still nice to get out and get it done.

#100DaysOfTri Day 23 #coachray #qwikkiwi #tritraining #tricoach #tricoachnz #tritrainingnz

A video posted by www.CoachRay.nz (@coach_ray_nz) on

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