17/07/2026
More thoughts more notes.
Deload seems to turn my brain on more.
Carlings calling š
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17/07/2026
17/07/2026
The second half of the year is shaping up to be a huge one for Compound Fitness.
Looking down this list makes me incredibly proud. From 100-mile ultras to World Championships, marathons, HYROX, ATHX and everything in between, I get the privilege of helping people prepare for some pretty incredible challenges.
One of the things I love most about coaching is that every event teaches me something too. Every race, every success, every setback and every finish line helps me become a better coach, which means I can keep improving the experience for everyone I work with.
What Iām most proud of, though, is that none of these are full-time athletes.
Theyāre balancing careers, families, businesses and all the chaos that comes with everyday life. They train before work, after work, around childcare and everything in between. They donāt have endless hours to dedicate to fitnessāthey just turn up, stay consistent and get the work done.
Watching people achieve things they once thought were impossible never gets old.
Letās get to work šØ
(I also know this list will get even bigger these next few months š«”ā¤ļø)
12/07/2026
Jude, I bloody love ya but Iāll never forgive your dad for taking pens and free kicks off me in the 12/13 season for Cassies. You probably talk about it all the time but weāll put that behind us.
Iāve told me bird win or loose the World Cup Iām gonna run 100 miles.
Safe.
05/07/2026
Pass it on š¤
PS. Brecon ay ready.
28/06/2026
The weeks just keep getting better š
Birthday month on the horizon but celebrations are certainly on hold šš»š»
27/06/2026
Youāll never be ready. Thatās the point.
Last year we stood on the start line in the Alps completely out of our depth. It was 33Ā°C, 63 miles and 21,000ft of climbing. Four blokes whoād never run an ultra before.
250 people started. Around 120 came home with a medalā¦ and all four of us were amongst them.
In four weeks we go again, only this time itās even further.
Am I better prepared? Yes. Am I fitter? Yes. Do I have a better chance of finishing? Maybe.
But the truth is Iāll still be stepping into the unknown.
I think thatās a lesson we should all use more often. Most people spend their lives waiting for the right time, the perfect conditions or until they finally feel ready. The reality is that day rarely comes.
Whether itās signing up for a race, opening a business, changing jobs or making a big decision in your life, youāll never have every answer before you start. You take the first step, learn as you go and do your absolute best to follow it through.
I honestly have no idea how Iām going to feel in this race. I can only lean on the experience Iāve built so far and be prepared to learn a few more lessons along the way.
Iāve always been a head-first, figure-it-out-later kind of person. Looking back, maybe thatās why Iāve managed to do a fair bit. Not because I was ever fully preparedā¦ but because I was always prepared to have a go.
26/06/2026
Stockholm you absolute beauty šøšŖ
In the bin from start to finish with me best mucka - wouldnāt have it any other way.
Next stop Hong Kong šš°?
24/06/2026
Fitness only gets you so far in racing š
Iāve been competing in and coaching people through events for a long time now, and itās not always the fittest athlete who comes out on top.
More often than not, itās the person who manages their fitness the best.
Knowing when to push, when to back off, how long to rest, and how to break movements into manageable chunks is a massive part of performance that often gets overlooked.
Body awareness. Race awareness. Effort awareness.
Todayās session with Nat was all about learning to work by feel, understanding fatigue, and controlling pace under pressure.
These interval-style workouts are gold for any fitness discipline. They donāt just make you fitterāthey teach you how to pace properly when it matters.
3 rounds of each (not alternating)
A
400m Run
125m Ski
6m Sled Push
400m Run
1 min rest between rounds
Rest 3 mins
B
400m Run
10m Burpee Broad Jump
50m Farmerās Carry
400m Run
1 min rest between rounds
The goal?
Whatās the strongest pace you can hold without dropping your pace. Very difficult to nail - WIP š¤
21/06/2026
Coupla dads slinging it with the big guns. š
Iād be lying if I said I wasnāt a little disappointed with yesterdayās performance. I never really found a rhythm and felt like I was scrapping from the first station, but Iāve absolutely loved experiencing the World Championships for the first time.
There were some absolute weapons out on that floor.
Trying to balance HYROX prep with training for a 100-mile ultra probably showed yesterday. The reality is I just hadnāt put enough HYROX-specific work in, and not racing one since we qualified definitely wasnāt ideal.
Up until now my running has felt stronger than ever, but yesterday it massively let me down. We were miles off the pace we managed in Birmingham.
But thatās sport.
Some days you fly.
Some days you crawl.
Either way, you turn up, have a crack, and see where the chips fall.
Now itās time to swap sleds for hills.
Next stop: Brecon.
(Once Iāve shaken this hangover off š„²)
19/06/2026
Race Day Pending šøšŖš
10:05 kick off over here (09:05 UK time)
Sweden preps gone swimmingly well, spa day, little shake out run and watching the proper athletes.
Letās SAV IT
Luke Dalton
Optimal Sports Performance
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