Welcome Club Members

After much to-ing and fro-ing to remain compliant with Hyatt’s communication standards, I am very pleased to welcome any City Club members who may have found their way to this site thanks to this afternoon’s e-newsletter broadcast. Inclusion within the e-newsletter was a great gesture of support from Grand Hyatt Melbourne and allows an opportunity for our member community to gather around a great cause and push me into the mud head first.

The countdown to the starter’s gun is getting closer and closer….after six months of hard work and dedication it is hard to think of anything else at the moment.  I’ve been overwhelmed at the gestures of support and good will that has surrounded me during the build up to this race.  It has, and continues to be a very humbling experience and I am optimistic of being able to pass a significant donation over to ME/CFS Australia after the race.  They are terribly underfunded and I know this donation will make an immediate and significant impact to Australians suffering from Myalgic Encephalomyelitis/Chronic Fatigue Syndrome.

With my body still fried from Sunday’s Burpee Mile, training today was probably not as hard as I would have preferred but I have to listen to my ageing frame…especially this close to the race. So, with that in mind, this was today’s agenda…


Ride 14.1km to work at 75%

Average heart rate 133bpm  Energy 368kcal  Time 29:14


Mobility WOD’s six exercises for maximum mobility.  It’s been a while since I had been through this sequence, so I did it twice, two minutes each side….walking away feeling really good for it.



Complete four rounds for time of 800m row and 25 kettlebell swings at 24.0kg.

Time:  18:13   Max HR:  167 bpm   Avg HR:  150 bpm   Energy:  279 kcal

This routine was typical of a sequence where you have to strike a consistent pace for the first three rounds and then gas it to the finish line.  Simple and effective.


Complete six rounds of 400m run with 90 seconds rest, maintaining split times within 2-3 seconds.

Time:  18:06   Max HR:  154 bpm   Avg HR:  130 bpm   Energy:  219 kcal

If you’re using a treadmill for this one, set the incline to a minimum of 2° to keep you honest.


Ride 6.0km to collect our family car from servicing.

Average heart rate 127bpm   Energy 425kcal   Time 37:04


Learnt something new about ME/CFS?  Do you take your energy and work capacity for granted?  Yes.  So express your gratitude by making a tax deductible donation to ME/CFS Australia.


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