Louise Burke
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Chef Ray – Banana & White Choc Muffins
These muffins are a great post-training snack or a lunch box filler.
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- 2 weeks ago
Holding pace for a large number of reps, is always challenging and this session challenges you by throwing a series of sprints in the middle of things. You will reap the benefits of improved swimming threshold though, so the effort will be worth it. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims. Get the full details of this session from the link in my bio @coach_ray_nz #coachray #qwikkiwi #allfortheswim #swimsession #swimsessions #triswimcoach #triswimtraining - 3 weeks ago
Gradually getting my aerobic fitness back. I've had a solid week training so I am happy with today's park run result. On 8 December I am entered for a half marathon Hmm perhaps I'm being a bit ambitious I could drop it back to a fast 10 km. I'll see how things go. . . . #halfmarathontraining #runner #running #athlete #duathlete #triathlete #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #fitover60 #oldandfit #maturerunner #ageisjustanumber #chickenlegs - 6 days ago
After a good number of leg reps in the gym yesterday, I gave myself permission to run at a pace that felt comfortable in the park run this morning. My legs had felt a bit sluggish in the warm up. So off we go. I didn't feel like I was smashing myself (absolutely gasping for air). My glutes feel strong and I remind myself that this is the benefit of doing workouts like yesterday. Long story short, today was my fastest time since getting back from holiday at the end of October. That was a pleasant surprise. . Photo credits - 2 weeks ago
My little chicken legs ran at a much more consistent pace tonight although there was only seconds difference compared to my result last week in the run leg of the biathlon. I'm quite pleased with that as I didn't feel like I was moving as fast as last week (translate to I wasn't gasping quite as much). I had a couple of runners in sight the entire way. We started at the same time however they pulled away in the first 200m or so. I gained on them every time the route elevated at all and closed the gap but - 2 weeks ago
It sounds crazy to make biscuits with chickpeas, but WOW does this work well. Watch friends and your children's faces when they tell you how yummy they are and then advise them that they are made of chickpeas!!! Get the recipe from the link in my bio @Coach_Ray_NZ #qwikkiwi #coachray #food4athletes #foodforathletes #chocolatecookies #chickpeacookies - 3 weeks ago
Holding pace for a large number of reps, is always challenging and this session is no exception. You will reap the benefits of improved swimming threshold though, so the effort will be worth it. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims. Get the full details of this session from the link in my bio @coach_ray_nz #coachray #qwikkiwi #allfortheswim #swimsession #swimsessions #triswimcoach #triswimtraining - 2 weeks ago
Longest run in perhaps a couple of months. I should have done it yesterday but couldn't be a**ed running in the rain. Could easily have talked myself out of it this morning too, but I thought of the recent inspirational posts of both Rob & Zoe who have been training despite the weather plus I'd confessed to Andrea that I had it scheduled . ♀️ I had a plan if my legs wanted to stop and was rapt that I didn't need to use it. I only needed to stop for the toilet and cars . I ran across the - 3 days ago
Hot run this morning with a few spots of rain. Thank goodness it was cloudy! Running into a strong northerly wind at times made me work hard. Red faced at the finish. Time for a soak in a bath of Epsom Salts before heading to work. . . #longrun #endurance #athlete #triathlete #duathlete #keepingactive #qwikkiwi #runner #running #run #runtraining #womenrunners #consistency #consistencyisthekey #oldandfit #fitover60 #keepingfit #redface #challengeroth - 1 week ago
Another long run in my endurance pace zone done n dusted. It was a bit of a challenge in warm conditions and left me with a red face. I haven't actually run since last Thursday night, however I'm reasonably happy with the consistent pace. . Over the weekend I enjoyed my sister-in-law and her partner staying. I also had my work Christmas function which started at 11am on Saturday and finished at 11am Sunday although I didn't get home until the afternoon. Monday and Tuesday I worked in the garden before and after work as the weeds are responding to - 3 weeks ago
Making pesto is simply and easy, and this recipe combines it with a nice hearty steak for protein. Get the recipe from the link in my bio here @Coach_Ray_NZ #CoachRay #QwikKiwi #foodforathletes #food4athletes #healthyeating
Training Plan of the Month – June 2019
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.

As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.