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THE DEBT
A SHORT STORY OF COMMITMENT Growing up at Manly Beach in Sydney, Australia we had a running store directly across the road from the...
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NUTRI GRAIN IRON SERIES 2021 ROUNDS 1,2,3
After a Summer of false starts the 2020/21 Nutri-Grain IronMan and IronWoman Series finally kicked off in Kingscliff with the opening...
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THE KID FROM CARHARRACK
I clearly remember the crowd being deathly quiet at the start. The crack of the starter's gun broke the silence. The moment the swimmers...
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THE STORY: EUROPEAN YOUTH LIFESAVING CHAMPIONSHIPS RICCIONE, ITALY 2013
DAY 1 – SHOW ME THE TICKET So, there I was in my holding cell - sorry, I mean my hotel room. I was staring at the ceiling in the pitch...
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THE FALL OF THE RUSSIAN EMPIRE IN THE LAND OF THE RISING SUN
There I was sitting in a Japanese grand bath swigging from a 750ml bottle of Sapporo Black label lager when a thought entered my...
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NEVER ASSUME YOU KNOW WHAT YOUR COMPETITION IS THINKING
The day was long and extremely hot. I had been dabbling in multi-sport races on and off and figured this one suited me. It was also being...
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SQUIRREL MAN - THAT WILL DO ME FOREVER
The girls had been fencing in Geneva over the weekend and as it was the start of a half-term break in the UK. We decided, rather than to...
4 min read
SURF IRON TRAINING PROGRAM: SEASON 2026 WEEK 11 SPEED VOLUME
MONDAY BOARD SESSION AM: SESSION AIM: VOLUME WARM UP: (40 MIN) 300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY 30 SECS ON 80%, 90 SECS EASY X 6 MAIN SET: (2,000M TEMPO) 2,000M @ 70% WARM DOWN: (500M) (500M EASY) TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: THRESHOLD WARM UP: (2,000M) (2,000M BUILD) MAIN SET: (8,500M) 2 X 1,500M @ 90% - 120 SEC REST BETWEEN EACH 2 X 1,000M @ 90% - 90 SEC REST BETWEEN EACH 2 X 500M @ 90% - 60 SEC REST BETWEEN EACH WARM DOWN: (500M) (50
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SKI / KAYAK TRAINING PROGRAM: SEASON 2026 WEEK 11 SPEED VOLUME
MONDAY SKI / KAYAK SESSION AM: SESSION AIM: VOLUME WARM UP: (4,000M) (500M EASY / 200M BUILD (MAX 80%) X 5 / 500M EASY) 30 SECS ON FAST 80%, 90 SECS EASY X 10 MAIN SET: (5,000M TEMPO @ 70%) 5,000M @ 70% WARM DOWN: (500M) (500M EASY) TUESDAY SKI / KAYAK SESSION AM: SESSION AIM: VOLUME WARM UP: (2,000M) (2,000M BUILD) MAIN SET: (10,000M) 10,000M @ 70% HIGH RESISTANCE WARM DOWN: (500M) (500M EASY) SKI / KAYAK SESSION PM: SESSION AIM: THRESHOLD WARM UP: (2,000M) (2,000M BUI
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THE SESSION - JUST GET IN, DO IT & GO HOME
The agreement with the wife was that yes, I was cool (sort of) to spend a full day out Xmas shopping but before that, I needed to...
6 min read
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