First things first - I accidentally pressed the noise cancelling button on my microphone. Which removed the fan noise of the C2. So apologies that it sounds weird!

5K Every Day - Episode 3: Biomechanics, Nando's & Lost Friendships

Life doesn't always follow the schedule, and today's episode proves it. Instead of my usual 7am row, we're doing this one at 4pm after a morning biomechanics appointment and a Nando's lunch date.

What to Expect This Episode: Still recovering from a chest cold, I'm keeping things easy with a comfortable zone 2 row while diving into some surprisingly deep territory. We cover everything from the 5-4-3-2-1 countdown trick for beating procrastination to a surprisingly vulnerable chat about friendships I've left behind throughout my life.

Today's Topics:

• KCR therapy and why my left side sits higher than my right
• The 5-4-3-2-1 technique for getting yourself to do hard things
• Extended technique breakdown (with feet-out rowing demonstration)
• Why I've lost touch with bandmates, squash friends, and rowing teammates
• App recommendations: MyRow, Exa, ErgData, ErgZone, Avaron
• Friday night spaghetti bolognese tradition

The Reality Check: This episode is a perfect example of why I suggest rowing a day behind the uploads. Life happens - appointments, lunch dates, unexpected schedule changes. But the workout still gets done, just at a different time.

Perfect for: Anyone who needs proof that consistency doesn't require perfection, and that showing up matters more than when you show up.

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