Broken promises – Challenge Series 4 Minute Round – Take 2

29 September 2012

Today was the last chance to enter a 4 minute piece for the Challenge Series League. After the first attempt on the opening day nearly 4 weeks ago I was looking forward to bettering my score having got a few pacing issues wrong first time around.

I had set a realistic target of 1.29.9 and promised Q I would deliver. Carefully thinking about how the start, middle and end should go, it was just a case of warming up seeing how I felt then executing it if I felt it was on.

This week has been an introduction to speed work in preparation for a few races in 6 weeks time. We have started somewhat conservatively with the workload increasing as the weeks go on. So although not super tough, the week has been hard enough with 2 main ‘horrid’ sessions and a few low rate pieces with a HR cap.

I woke feeling reasonably rested having pulled a 70% 10k @ 18 yesterday averaging 1.54. The day before had left my legs, back and arms in tatters with a rate restricted interval piece. Before that had been distance and the classic 8x500m which nearly left me in tears!

So out to the garage at lunchtime today for a 7km warm up. It went well and I took a few minutes after to compose myself and gather my thoughts. HR was through the roof before sitting on the erg with adrenaline and nerves. Time to go.

I knew from last time I was slightly too soft in the middle and didn’t start the sprint early enough. This time I wanted to rectify those mistakes.

A hard start and then settle over 10 strokes to a cruise pace of 1.31 – 1.32 @ 33-34 with light handle pressure and keep it there until 1 minute remaining. At 60 seconds remaining I ramped it up keeping the stroke rate consistent and brought on the power with legs and more lean back. From there I was full throttle for 45 seconds and through the line. I missed the target by 0.1 and should have gone full throttle for last minute not last 45. Those extra few strokes should have given me the extra few metres to hit 1.29.9 or less.

Overall I am pleased but there is room for improvement in the future – for now the 4 minute will be put aside and time to move on. Confidence is high even after just one high rate piece this week which made a race rate of 33 seem more natural today (although truly disgusting in the week!) and that will only improve as the weeks go on.

4 minute TT

Average/500m split 1.30.0

1333 metres

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Ollie Osborne

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After spending a very long time (years) aimlessly going to the gym with no structure or focus I eventually met Ollie at Warrior Wellness - and I’m glad I did. From the word go Ollie was direct (which I absolutely needed) and very supportive. Ollie demonstrated during our first meeting that he has experience and understanding of how that happens - and more importantly how to make the changes I needed. For me that was a good omen. The structure of the programming during the initial phase was straight forward and really easy to follow. It was just about doing the basics really well with some added variety and functionality. With help and focus on getting my diet sorted from the outset it has helped me get some early victories which helped keep the motivation and enthusiasm. In 3 months I’ve lost 5kg, I’m lifting heavier and feeling better than I ever have. I’m also moving better and easier than I’ve done for years since leaving the army. If you need structure, direction, honesty, accountability and support with a holistic approach then Ollie and Warrior Wellness is what you need. I would Highly recommend working with Ollie - it was honestly a great result and well worth the investment.