5K Every Day | RowAlong (22 Dec 2025)

5K Every Day - Episode 9: Kili Pies, The Intern Trauma & Wrist FlicksDecember 22nd brings us into week 2 of the series, and I'm still digesting last night's feast. If you don't know what a Kilmarnock pie is, imagine a small bowl made of thick pastry filled with delicious tangy minced meat - now imagine eating that plus cauliflower cheese, sweet potato mash, and a full selection of Christmas baking. I'm basically still full.What to Expect This Episode: A Monday morning conversation about holiday gluttony, returning to proper training after a week of taking it easy, and a surprisingly detailed technique discussion about wrist position at the finish. Plus the revelation that every time Julie and I watch "The Intern" with Owen Wilson and Vince Vaughn, we feel a bit sick from the memory of that one Indian takeaway banquet.Today's Topics:The Interns movie = our shorthand for eating too muchLast night's feast: kili pie, cauliflower cheese, sweet potato mash, Tiffin, Muppets Christmas CarolStill getting over the cold - ready to ramp up training this weekWeek ahead: morning 5Ks + afternoon weights + evening cardio + recording Time to Slay seriesHyrox Amsterdam race January 23rd (only 4.5 weeks away!)Still not running due to heel problemTrying to upload consistently: daily 5K + daily shorts100m-in-3-strokes challenge: trying different techniques (hands closer together?)The vanilla ice cream vs chocolate / beer vs Guinness analogy for trying new thingsDetailed technique: wrist position, elbow placement, avoiding the wrist flickCameron Buchanan's wrist flick despite being a proper rowerWhy efficiency matters more than speedSunday's EXR group row was on RowAlong Live channel (not this one)The Technical Deep Dive: This episode gets specific about hand and wrist position at the finish. That little wrist flick some rowers do (especially on-water rowers) robs you of power in the last few inches of the stroke. Elbows should have a slight outward flare (not chicken wings) to keep wrists flat and maintain power transfer.Stats: 20 strokes/min, 138bpm average heart rate (bit high for zone 2), 204.1 pace - warming up nicely for another 100m challenge attempt!Perfect for: Anyone recovering from holiday eating, returning to training after time off, or anyone who's been told their wrist position needs work but doesn't understand why.Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.comWatch the full video versions on YouTube: youtube.com/@rowalong Join the community: facebook.com/groups/rowalongInstagram: @rowalong_workouts RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong. Hosted on Acast. See acast.com/privacy for more information.