2016 – Page 45 – Coach Ray – Qwik Kiwi Coaching

Book Review: Matt Fitzgerald – 80/20 Running

Fitzgerald, Matt (2014) 80/20 Running – Run Stronger and Race Faster by Training Slower New American Library I’ve been wanting to read this book since I…

12 Weeks to an Iron-Distance Swim PB: Week 8

Over the coming 12 weeks, I will post a series of workouts building your swim fitness as you prepare for either Challenge Wanaka (18 Feb) or Ironman NZ (04 Mar).…

Friday Fartlek: The Michigan

This session is a great way to develop the ability to maintain your running speed and have a bit of a kick at the end of it. This…

The Goat Tongariro

It’s not for the faint hearted! It’s tough. One of the toughest off-road runs in New Zealand and I love it! From Whakapapa ski field…

Wednesday Windtrainer Workout: 6x 2min VO2 Max, 2min RI; 25min Threshold

The session is a great way to develop your ability to maintain a nice steady Time Trial (TT) pace whilst tired, as well as elevating…

Periodisation of a Season

There are a number of methods to periodise a training build up for an event. Some of the more prominent coaches and academics in this…

Blog #2 – HUMPS JOURNEY TO ULTRAMAN OZ WITH COACH RAY BOARDMAN

Once Ray had taken me on as a Client in the later part of 2014, the ultimate goal was to compete in an Ultraman –…

12 Weeks to an Iron-Distance Swim PB: Week 7

Over the coming 12 weeks, I will post a series of workouts building your swim fitness as you prepare for either Challenge Wanaka (18 Feb) or Ironman NZ (04 Mar).…

Friday Fartlek: 16x 200m + 2,000m

This session is a great way to develop your running speed, particularly over 5km.

New Year’s Adventure Part Two

Read Part One here. After a nice curry for dinner last night we set off for the summit of Slaty Peak. Once off the track…

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.