Thursday Training Plan: 12 Week Harbour to Hills Training Plan
“Training for excellence, with excellent training.” When you cross the finish line of Harbour to Hills, you will have accomplished something very special. Designed for Intermediate triathletes who are looking to complete the Harbour to Hills event, the primary goal of…
UltraHumps: Heat of Hawkes Bay
Hi Team and welcome to Blog # 27. Well it has been an interesting week where I have had to juggle training with unpacking house, the joys of a posting which always makes it fun juggling everything together. Those that shift…
1 day ago Some #runs just suck. That was the case for me tonight but I pushed through as I had no reason not to do it #coachray #Qwikkiwi . #hourofpower
3 days ago What a great day here in #Nelson to get out for my #longrun today #qwikkiwi #coachray . #opararatrailrun @kaiteriteri2mapua #sub3hr #wellingtonmarathon @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #nimbus @oakleyaus_nz #radarev
1 week ago rFTP test to determine my #running #functionalthresholdpower using my @strydrunning #coachray #qwikkiwi . @garmin #forerunner935 @strydrunning #runningwithpower @asicsnz @asics #dstrainer @coachjimvance
5 days ago This morning's Park run was done in Napier at Anderson Park. I had a better warm up, however my legs felt a bit sluggish at the start. I picked up speed as I progressed and was surprised that I did my fastest 5km time for 2019 as I didn't feel like I was going that fast. Must be getting fitter. I certainly feel that my legs are getting stronger. Onwards and upwards. . . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #parkrunnz #parkrun @parkrun .nz
1 day ago Practicing deadlifts this afternoon. This was 75kg and the heaviest that I lifted in today's session. Felt good. The next 3 days I have run training scheduled. I'll be optimising recovery after those with good nutrition, stretching and flexibility exercises and plenty of sleep. Thanks to Bevan @waiweight for his guidance. . . . #gettingthere #gym #gymtime #gymopenallhours #instaathlete #athlete #triathlete #duathlete #runner #muscles #deadlifts #75kg #practice #waiweight #waiweightgym #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #learner
6 days ago I used to run up the Maitai River afterwork semi regularly about five years ago when I used to have some good form, so I was surprised with the number of second best times for @strava segments I achieved on my steady run afterwork this evening. #coachray #qwikkiwi . #running #run #runtraining #runwithpower #runningwithpower #halfmarathontraining #halfmarathon #marathontraining #marathon #opararatrailrun @kaiteriteri2mapua #wellingtonmarathon #sub3marathon ♂️
4 hours ago Great blat in the hills tonight. #qwikkiwi #coachray . @kittykatt832
6 days ago I love running past this garden. The beautiful bed of flowers added colour to what was a warm gray day. My run consisted of a warm up of 10 minutes, followed by 40 minutes at tempo PZ4 pace then a 10 minute cool down. I was in the tempo zone for nearly 38 minutes, but also around 7 minutes in the next fastest zone - oops, so some of my warm up pace slipped into the tempo zone. . . #temporun #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey
1 week ago This morning's 10x 100m stride outs on 60secs were done on the grounds of a former primary school. All my children attended the school some years ago and my father actually attended it too. The old school field still has some purpose! . . . #run #runner #running #runtraining #training #trainingsession #100m #repeats #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #autumniscoming
8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 - 50min. The primary goal of this training plan is to prepare you to RUN FASTER.