I found the books I used to write every single session in. Five of them, going back to the end of 2017, every workout in my own handwriting. Nine years ago. I've been training for about 15 years now and this is the first time I've sat down and actually read any of it back.

So that's the episode. I open them on camera and go through it, and I ask myself three questions on every session I land on. What was I chasing. What did it actually do. What would I write instead now.

Some of it is genuinely funny. A 12 Days of Christmas workout with Ben that took about three hours. A deadlift day with five separate components that ran two and a half hours. A 240 metre run, because the numbers before it added up to 24 and I was obsessed with things lining up.

Some of it is harder to look at. I was doing more than 20 hours a week, getting sick constantly, and adapting to almost none of it. There was so much noise my body had no idea what to respond to. I also get into why the sessions kept getting longer, because that part was never really about training.

Before the books I cover where my adductor is at, BUILD Season 4 going live, why a 12 week plan should finish on the Monday of race week, and why for the first time in ages I'm not putting pressure on myself to perform in Melbourne.

Heads up that I touch on disordered eating in this one.

No script. No edits. Just a real life Run Down.

What's covered

Where the adductor is at, and the squeeze test rule I use
BUILD Season 4 is live, and why my 12 week plan is actually 13 weeks out
Building the back end of the business and the new website
Melbourne, Hong Kong, and racing without pressure for once
There is such a thing as racing too much
Maturing as an athlete: sport is one part of your life, not all of it
Where the training started, and why
Following strangers around the gym and copying whatever they did
F45, two classes a day, then my own session on top
Book one: the Thursday Thrashers with Ben
The 12 Days of Christmas workout that took three hours
Twelve deadlifts at 150kg
The deadlift session with five components
Why I was doing thrusters on an upper body day
The 240 metre run and my obsession with numbers
So much noise my body couldn't adapt to any of it
Sessions getting longer and longer, and what that was really about
Double unders after deadlifts, and how everything started there
Signing up for an Ironman so nobody could tell me I trained too much
Working with a psychologist, and what's actually changed