Running
Trails preferred over tarmac. The longer the climb, the better the view — and the clearer the head.
3–4 / weekHogsback & the Nahoon valley
Weekly distance
60+
km on foot & bike
Trails count double
East London, Eastern Cape · 33.02° S 27.91° E
Out there.
Not chasing titles or trophies. Just building a better version of myself — one run, one ride, one swim, one early morning on the water at a time.
Run · Ride · Swim · Paddle
Weekly load 63 km
Pool 3×
Alarm 04:30
How I move
Four ways to reset.
Different sports, same job: get out early, come back with a quieter head than the one you left with.
Cycling
Road and gravel. Early starts, cold legs at the top, and a descent that makes the alarm worth it.
2–3 / weekLong one on Saturday
Swimming
The sport that demands full presence. You can't think about work while you're counting strokes. That's the point.
3 / weekMinimum, no excuses
Kayak fishing
Out before dawn. Paddle out, anchor up, wait. The fish don't care about your pipeline — that's the best part.
Tide dependentKob & yellowtail
A typical week
Seven days, plotted.
Distance covered on foot and on the bike, day by day. Pool sessions sit underneath — they don't add kilometres to the line, but they're the reason the rest holds together.
Load profile · Mon → Sun
63 km ON FOOT & BIKE
Kilometres run & ridden Pool session Peak — Saturday, 24 km
By the numbers
What the watch says.
Alarm time
04:30
when the tide's right
No snooze on fish days
Pool sessions
3×
per week, minimum
Lanes don't fill themselves
Favourite climb
Nahoon Valley
East London
Never easy, always worth it
Preferred trail
Hogsback
Amathole Mountains
Eastern Cape
Target species
Kob & yellowtail
if the swell cooperates
Otherwise, just the paddle
Best training time
05:00
before the world starts
Empty roads, clear head
Rest day protocol
Active recovery
light swim or easy ride
Rest is relative
Mindset
Why I do it.
I'm not chasing PBs or podiums. I'm chasing the version of myself who shows up sharp, every single day.
This isn't about performance metrics or race results. It's about who you become when you keep showing up — especially on the days you don't feel like it.
Running a trail forces patience. A long ride builds tolerance for discomfort. Swimming demands full presence. And kayak fishing teaches the hardest lesson of the four: sometimes you wait, and the waiting is the whole point.
Consistency over intensity
The big sessions are the memorable ones. The daily ones are what actually build anything.
Discomfort is data
Cold water, long climbs, waiting out rough conditions — discomfort tells you where your limits actually are, not where you think they are.
Nature is the reset button
No screen, no inbox, no agenda. On the trail or the water, the only variable left is you.
The plan is a guide, not a contract
Weather changes. The fish move. A tyre goes flat. Adapt, continue, don't stop.