It's Friday the 13th, and the day is: this row, then a 2K on a £40 Bluefin rowing machine that I can lift with one arm, then edit 12 Aviron videos, then make the spare room up because my pal Martin is coming for a pre-Hyrox sleepover, then cook spaghetti bolognese, then go and watch Martin race in the morning before Julie and I race in the evening. Busy.

Technique-wise today it's about angles and arm sequencing. The back swing should mirror the forward tilt — one o'clock to eleven o'clock — and going deeper than that costs more in recovery energy than the extra centimetre of length is worth. There's also a proper look at keeping the arms straight on the drive: if you can still see your elbows in your peripheral vision, they should be straight. The moment they disappear is the moment you pull them in.

Then we get to Manchester, 2016. Five rowing machines in Dave's back garden, a staggered 1K race, and me arriving having trained hard enough to be doing 3:08 in training with more left to give.

Have a good weekend. Sunday is a rest day. Monday's row will be late. Keep an eye on socials for the Hyrox result.

Please consult your doctor or healthcare professional before beginning any new exercise programme, particularly if you have any existing health conditions or injuries. Listen to your body and work at a pace that's right for you.

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