20 Apr 2012: Baker Street

This was playing on the radio as I headed back from the gym at 20 past stupid o'clock…


Time to bed (previous night): 22:00
Time got up (today): 02:55
Mood (1 to 5):
Morning 4
Lunch 5
Night 4


03:00 – Piece of toast, glass of water
03:25 – Gym (see details below)
04:30 – Almond and Vanilla porridge. Orange juice
05:30 – Bus, meditate, nap
06:15 – Riverside walk
06:45 – Long mac, muesli bar
10:00 – Morning walk and strawberry yoghurt
12:00 – Lunchtime walk, then Chicken Katsu Don Bento (2 pcs sushi, shredded cabbage, chicken, rice, fruit salad)
17:30 – Stuffed capsicum (large capsicum stuffed with kangaroo mince and veggies)
23:00 – Milk, bed


5 min warm-up bike – 2.278km

500m row – 2m 0s

20 pushups (all knee), 20 crunches, 20 squats

1000m row (100/100 intervals) – 4m 35s

15 pushups (all knee), 15 crunches, 15 squats

1000m row (100/100 intervals) – 4m 57s

10 pushups (all knee), 10 crunches, 10 squats



1000m rowing times a bit slower, however…. I focused today on putting power into the alternate 100m blocks, and keeping the rate down low. Stroke rate was between 20 and 22, plenty of time in the recovery stage and when I was in the "go hard" blocks, I was doing 10m to 11m per stroke without having to pull the rope back any further. So it looks like there's quite a lot more I can squeeze out of these machines yet as long as I can build up the stamina to put in similar power over longer distances, and at a slightly higher stroke rate. Maybe I dismissed the machines as being a bit crappy a little too soon – maybe (ok probably) the deficiency was in the meatware element of the system…

Did Riverside Walk for first time in a while!!


“The Bizzy Runner” was born out of a belief that ordinary people are capable of achieving extraordinary things, and that with the right information, education and support, they can build a business they love, and create more time and opportunity to have an amazing adventure-filled life. Fill in the form below to gain access to a free video series that will explain how this is all possible.

We respect your email privacy

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top