Coach Ray

Training for Excellence, with Excellent Training

Month: July 2017

Saturday Swim Session: Broken 800’s

Longer reps such as this workout of Broken 800’s are a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run – 8x 200m

This is a great session to further develop your speed. Speed work is an important training session for all runners, as well as triathletes to make you faster.

Saturday Swim Session: 1,000m Reps

Longer reps such as 1,000m reps are a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run – Barker’s Hill, Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as…

Another Great Birthday Surprise

I’ve just had an amazing weekend thanks to my partner putting together a weekend to remember. Since we first met nearly three years ago we have been planning adventures in the hills and to celebrate my birthday Rachel planned a surprise for…

Wednesday Windtrainer Workout: 4x 12 Minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time.  Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

Saturday Swim Session: Broken 400’s

This session is a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run – 6x 4min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as…

Wednesday Windtrainer Workout: 4x 10 minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time.  Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

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