30 May 2009

Lionel's Links

Sit back, relax and immerse yourself in this video found on Lionel's Oneflow website. Imagine/feel yourself swimming with this degree of balance, relaxation and flow as if you were recording the sensations for later playback. When you next go swimming carry those feelings up the pool with you and be astounded at how they cross-over into your stroke.

http://www.oneflow.co.nz/Oneflow/Videos.html

Better late than never ...

As promised here is a link to a pace chart (for running). I couldn't find my orginal but came across this one on the Christchurch Marathon website.
Go to www.christchurchmarathon.co.nz then click on Training and then on Pace Chart.
It is in km splits (so unlike my original which did have it by mile as well).
Remember that their are km markers up the Maitai Valley as well.

To use the chart - if you wanted to run a sub 2 hours half marathon, then you would need to run 5.41mins per kilometre, which equates to 28.26mins for 5km, 56,53 mins for 1o km, 1.25.19 for 15km and 1.53.46 for 20km. Bringing you home in 1.59.54 for the half marathon distance (in theory).

If you want more info on how to read a pace chart then flick me an email or give me a call.

13 May 2009

Sessions with Gaye Evans

Well winter is upon us, and it’s getting too cold and dark to be on the beach at 6.30am, so I am planning to do some sessions at the NMIT gym at that time, starting from next week Monday 18th May. If you would like to come to any of these sessions please let me know what days, and provided enough people are interested I’ll do it. (6.30am on the beach will start up again 1st of September).

You can of course come at 9am (on the beach) four days a week, Mon, Wed, Thurs, Fri. Also I will do a 4.30pm session on Tuesdays, at the botanics, again, if enough people are keen. Or 7.30am on Saturday mornings at the beach.

I did a trial of lunchtime session at the botanics last winter,(45mins, 12.05 to 12.50) but didn’t get many takers, however I am available to do that Mon, Wed, Fri, if it suits you.

So, email me and let me know what sessions you are keen for and I will collate the numbers and let you know what will be on. If a group of you (or workmates/friends) have some other time/place that would work for you let me know, and I’ll see what I can do.

Gaye.

546 4960
021 067 1122
gayeevans@xtra.co.nz
www.fitnesstraining.co.nz

01 May 2009

Swimming Freestyle Lessons with Lionel

FREESTYLE LESSONS

Suitable for beginners/improvers (i.e. not terrified of water, but unable to swim Freestyle OR more than a lap of Freestyle without a struggle.

Venue:Riverside pool, Riverside drive, Nelson
Dates:Wednesday evenings (8 lessons depending on start date)
Time:4.30 till 5.15pm OR
5.15 till 6.30 pm

Cost:Only $140 per swimmer (for 8 x 45 minute lessons)


Focus:

key aspects of effective Freestyle with special emphasis upon…….
· Balance on/in the water – critical for comfort/ease of movement (speed)
· Relaxation – again, critical for comfort/ease of movement (speed)
· Breathing – critical for survival!!!!!!!! Oh and comfort!

For bookings / enquiries please contact me:

Email: lionel@oneflow.co.nz
Cell: 021 129 5645
Website: www.oneflow.co.nz