Engine01 · run
Run & erg
Compromised running, threshold intervals, SkiErg and row repeats off tired legs.
HYROX Sydney '26 · completeDan
Dan
Power.
Eight runs. Eight stations. One clock.
Endurance athlete — just finished HYROX Sydney in 1:27:03. Engineer the rest of the week, building Symplist. This is the training, logged in the open.
- latest race
- HYROX Sydney
- finish
- 1:27:03
- division
- Solo · Pro
HYROX · 1500×2000 · start line
0
Activities
0km
Run
0h
Moving time
0m
Elevation
PORTRAIT · 1200×1400 · the work
Who's on the start line
Engineer by trade, athlete by obsession.
Most of the week I'm at a keyboard building Symplist, an open clinical research platform. The rest of it I spend earning a number on a clock — eight 1 km runs and eight stations that punish anyone who went out too hard.
No coach, no gym franchise — just a logged plan, honest recovery, and a stubborn refusal to skip the boring weeks. This is the training, in the open.
Australia · IrelandSelf-coachedIndividual · pro
01 · The week
What the training looks like.
Three jobs, repeated all year: build the engine, build the strength, and learn to suffer on the finisher.
Strength02 · sled
Sled & carry
Heavy sled push and pull, farmers carries, sandbag lunges — force you can repeat deep into a race.
Grit03 · finish
Wall-ball finisher
Burpee broad jumps, 100 wall balls, core under fatigue. The part that decides the clock.
02 · Race result
How Sydney went.
result · splits · bests
Race resultfinished
HYROX Sydney
Fri 3 Jul 2026 · Solo · Pro
1:27:03
finish time#455 / 556 · AG 45–49 · #23
runs
38:55
workouts
40:10
rox zone
7:58
Every splitSydney '25 → Sydney '26
segment'25'26faster
Run 14:183:59−0:19
SkiErg4:434:11−0:32
Run 24:254:20−0:05
Sled Push3:573:32−0:25
Run 34:444:21−0:23
Sled Pull7:395:02−2:37
Run 45:134:33−0:40
Burpee Broad Jumps7:465:46−2:00
Run 55:344:54−0:40
Rowing5:004:43−0:17
Run 65:155:01−0:14
Farmers Carry2:582:55−0:03
Run 75:184:54−0:24
Sandbag Lunges7:126:03−1:09
Run 87:056:57−0:08
Wall Balls12:587:58−5:00
Twelve months of work · Sydney '25 → Sydney '26Full comparison ↗
Finish
1:27:03−15:58
from 1:43:01
Runs
38:55−2:53
from 41:48
Workouts
40:10−12:03
from 52:13
Roxzone
7:58−1:02
from 9:00
Personal bests · by formatAll results ↗
HYROX — Pro MenSydney '261:27:03
HYROX — MenBrisbane '261:23:06
HYROX — Doubles MixedBrisbane '261:17:13
HYROX — Pro Doubles MenMelbourne '251:26:07
The base under the HYROX numbers — every run recorded.
Last 4 weeks· per week
4
Activities
27.1 km
Distance
2h 30m
Time
152 m
Elevation
This year
73 Activities440.9 km41h 14m4,173 m Elevation
Best efforts
400 m1:22
½ mile3:05
1 K3:50
1 mile6:53
2 mile12:01
5 K21:55
10 K50:53
15 K1:21:59
10 mile1:28:21
20 K1:52:00
Half Marathon2:03:24
03 · Method
How I train.
No franchise, no shortcuts — four rules that survive the boring weeks.
01
Volume first.
Most weeks are about showing up four times, not chasing peaks.
02
Compromised running.
Sled, wall balls, burpee broad jumps off tired legs — not pure 5k pace.
03
Recover honestly.
One quiet day every cycle. HRV doesn't argue.
04
Log everything.
A coach without a record is just a guess.
04 · Off the clock
What I build when I'm not training.
2023 — present
liveclinical research platform
Symplist.
An opinionated platform for open clinical research, coaching, and self-monitoring — calm enough to use for years, structured enough to run a real protocol against.
pre-workIreland · stone & lime
The cottage.
Waking up a forgotten stone cottage in Ireland — empty for decades, roof going, a sycamore through what used to be the back wall. A trip home from Australia for lime mortar, stonework and traditional repair, documented as it happens.
05 · Contact
Let's move.
Training for the same race, building something open in clinical or coaching, or just want to compare splits? I'd like to hear about it.