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. Hosted on Acast. See acast.com/privacy for more information.