The Run Down

Back from Stockholm and this is the full breakdown. The race, the week, the controversy, and the one thing I couldn't stop thinking about after. Solo race went one second slower than Brisbane. On paper that's backwards. In practice it was probably my best Hyrox to date — best burpee time in 18 months, first unbroken wall balls in a while, and I came off the course feeling like an actual at...

Episode 3, and by the time this drops I'm somewhere over the ocean flying home from Stockholm. I recorded this one early so I could keep the fortnightly thing actually happening. So this is me before the race, not after. Here's where I'm at with my running. Six months ago I couldn't string two weeks together without my hip falling apart. Right now I'm five weeks deep over 50km...

Back for episode 2. This week I'm calling out the thing most people get completely wrong with recovery — skipping the basics and jumping straight to the fun stuff. Saunas, ice baths, compression boots. None of it means anything if your sleep and nutrition are a mess. I break down my actual routine, what's non-negotiable versus nice-to-have, and what I've changed recently that's mad...

The Run Down is back — and there's a lot to unpack. In this episode I cover where I've been, what's changed, and why the podcast is coming back now. I get into Brisbane Hyrox Elite 15 — my second slowest pro race ever, what went wrong, and how the doubles the following night completely flipped the weekend for me. I also talk about the decision I made four weeks after Brisbane to stop w...

In this episode of The Run Down, I break down my experience racing in South Korea — from the high hopes to the hard truths. I walk through the entire race, share my data comparisons, and unpack what might’ve gone wrong: from travel fatigue to taper strategy, to just… not my day. This is the full debrief. The behind-the-scenes. The unfiltered recap. If you've ever had a race blow up on you, you...

This episode is all over the place in the best kind of way. I kick things off solo with a bit of a training update, a kangaroo rescue mission, and some honest thoughts around identity, social media, and why I cut a chunk out of last week’s episode. Then Amy jumps in and things get loose. We chat relationship milestones (farting with mouth tape on made the list), run through some weirdly specific Q...

I fly solo in this one, recapping my recent Deka Strong win, training block updates, and the surprising muscular grind of Zone 2. I dive into the psychology of performance, why intensity needs balance, and how cutting out gossip has completely shifted my perspective. A bit of a ramble, a lot of real talk.

In this raw, real, and refreshingly honest episode, I sit down with my partner Amy for an open chat about the way they navigate our relationship — a relationship that doesn’t always follow society’s "rules." From balancing goals and personal space to supporting each other through the heavy stuff, this episode dives into how we make it all work. It’s heartfelt, hilarious, and at times, pretty damn...

I raced Hyrox Brisbane against some pretty tough competition! One of them being the world record holder Hunter McIntyre! I finished 4th in my Age Group and 7th Overall with a 2min PB and a time of 1:01:02. Heres how the episode plays out: 0:00-2:00 - Introduction + Lead in to race weekend 2:00-3:15 - Travel debacles + Race morning 3:15-5:30 - Pre-Race thoughts and feelings 5:30-10:20 - Race Recap...

In this episode I sat down to talk about how I track my recovery through my resting Heart rate. I believe it has been the pivotal change that has allowed me to get more out of my training on a weekly basis. As I am able to quickly identify when I need to either dial back or am able to dial up my training volume/intensity. Episode Flow: 0:00 – 1:20 Episode Introduction 1:20 – 3:05 Daily catchup 3:0...

I raced @HYROX_OFFICIAL Auckland in the Mens Solo Pro category and came away with the Age group win and 4th overall. I' in a base build with my Hyrox training at the moment. So I went into the race with no expectations for how it would go. Mainly because I knew id be carrying a bit of fatigue into the race. So when I finished I was a bit surprised at the results. There are so many factors that pla...

I'm back! With a new podcast called 'The Run Down' In episode 01 I talk about: where the old podcast went and where the new one got its name. I dive into Hyrox Training and how im tackling the lead up to world champs in June. mental health growth I've experienced over the past 6 months. my online coaching and my plans around that. social media and my goals for my social media in 2025 🔗 STAY CONNE...

WOW the last few weeks have been busy! But we are back! I don’t know if ill be back regularly but I’m going to endeavour to do a weekly podcast if I have the time! Today I talk about what’s been going on in my life, I rant about a few things then I tell you to follow your SOUL!  The episode goes as follows: What’s been going on? (0:00-8:00) Got roasted HARD on a reel I put on instagram (8:45) Trai...

Back without a break in between this week (AMAZING) To talk a lot about training… like the first 20mins is nearly all training talk. Some talk about the philosophy of life and a little bit about Horny Cats.  If you want to skip through all the training talk have a look at how the episode plays out below: Haunted Hermione Doll (0:49) Swimming goals for the past 3 weeks (1:30) Reviewing the week of...

After a mini unannounced hiatus I am back to update you guys on the past 3 weeks of my life and give you all the goss on what’s been happening! I also have a few rants locked and loaded ready to go! The episode goes as follows: What’s been happening over the past few weeks? Where have I been? (1:30) Birthday Celebrations (2:15) Im in a weird phase where it feels I’m stuck between who a was and who...

We have done it 50 Episodes of the Podcast! (Pause for celebrations) I intended to give you guys a podcast extravaganza but unfortunately time didn’t allow it once again! I promise Ill deliver on the extravaganza in a few weeks time! This week I talk about a huge range of things from my mindset, to robots and some sauna rants! The episode goes as follows: I was stuck in a and mindset for a few day...

Back in the hot seat this week for a quick episode. Didn’t plan a whole lot to talk about this week so just went off the cuff for most of it. I promise next week ill plan a little more so the flow is a little better. Bonus points for anyone who can count how many times I yawn during the recording.  Anyway hope you guys enjoy the episode. Here is how it plays out: Intro to this weeks episode (0:00-...

Another busy week for me means another new podcast format for you guys! I recorded a few snippets throughout the week as I didn’t have time to do it all at once. The audio is a bit sketchy so I do apologise for that. Otherwise I hope you enjoy the copious amounts of words! The episode goes as follows: Intro (0:00 - 3:45) Most physically painful experience of my life so far (3:50 - 15:20) The warm...

After a few unexpected weeks off the mic I return this week locked and loaded with a bunch of crazy ‘Aviator Theories’ and some kinda interesting stories. I have also spent the last 2 weeks thinking about the direction id like to take the podcast in so I go into a bit of depth on that as well as some other random stuff. The episode pans out like this: Triathlon plans maybe? (4:17) I want to have t...

Went with a different style this week. I had a bunch of things that caused me to go on rants throughout the week so I decided to just get them off my chest and rant to you guys about the things that we’re all thinking but don’t always say! I also talk about my training for the week… But its mostly just solid Rants! The episode goes like this: Figuring out what’s wrong with my headphones (0:00-1:00...

I am back with a topic this week after just a short sharp episode last week. I’ve had this one in the pipeline for a while now! Its a topic that I really enjoy thinking about in my own time. I go pretty deep into how I think our character is developed and why it is the way it is. I also go pretty deep into talking trash at the end… which is always fun!  The episode goes as follows…  Training for t...

I was super short on time this week so I only had time for a short episode. I didn’t want to rush any topic and try and squeeze it into 30mins so I just filled the time with a bunch of rambling and some odd thoughts. I hope you guys enjoy the episode! I will hopefully be back with some form of topic for next week. Here’s how the episode panned out: Weekly training catch up (0:00 - 12:00) Got a 1km...

This week I open the episode with about 300 different tangents then I go on to talk about the topic of ‘Mental Toughness’ and what I think it means to be ‘Mentally Tough’. I also give my theories on if and how we can teach people to be Mentally Tough in their own lives.  The episode plays out a little like this: 15mins of just lying still (1:30) Caitlin made Vegan Cinnamon Scrolls (6:00) I rarely...

Back with the final part of ‘Alcohol around life and training’. This weeks episode is more focused on how alcohol can effect us externally. I take a look at how it can impact our Lives through Family and Work. I also give my personal experiences around alcohol and why I am not a huge fan of it. I finish off the episode with a good ol fashion ramble as well as talking about what i’ve learned over t...

Back this week with Part 2 of ‘Alcohol around life and training’. This weeks episode has far more information than last weeks episode. I go into a range of reasons that consuming alcohol around training is not the best for us. I also finish off the episode with a good ol fashion ramble about all the things that run through my mind on a regular basis. The episode goes a bit like this:  Recap of Las...