2kTT Pace indicator

27 July 2012

A funny few days finished off well this afternoon.

Yesterday was scheduled for a 30 minute recovery row however i opted for a small jog/walk followed by a swim in the cold sea as my legs were pretty sore and my back is getting tight (chiropractor appointment next week). I decided sitting on the erg was not the best option when it is like this and the day before had been a double session totalling nearly 30k.

Worked late last night and wasn’t feeling 100%. Again i put it down to the metres put in on Wednesday in the heat and the run today was in the mid afternoon sun. A slightly restless night knowing that today was an important day training wise and when i get the slightest feeling of being unwell i am the worlds biggest hypochondriac!

Was initially going to get it done mid morning when it was cooler but had a few lessons to take and then kept putting it off waiting to see if i felt less lethargic – i didn’t.

So after lunch i decided to drive home and train in the privacy of my garage with no distractions.

Got pre race nerves (had them all day) and really wanted to put in a good performance to report back to HQ before the 2 day weekend rest.

5k warm up felt nice. As all week – very hot in garage with little air circulating – around 28 degrees. A few minutes rest and gather my thoughts then into 4 x 750m’s with 3.30 rest. (Debut on this session)

Target pace from Q was 1.32.9 for the first 2 sets and was very particular about rating at 32. Then we were to see how the next 2 would pan out.

First set went through easy although i lost concentration in the final 150m and dropped outside of target. Gave myself a stern few words and set off on the second with no problems and very comfortable enjoying the high rate and light handle pressure.

The third was fine too and only put in the power in the last few hundred metres to stay consistent and nudge the average down. Took a few moments to gather myself this time during the rest and kept myself moving. The legs weren’t to bad to be honest it was the dry mouth and breathing in the heat.

Into the final set and i set off as planned and grinded away until 400m then opened up a touch and added the power. Rate went up to around 34 and a more open back gave some lower numbers to finish off nicely.

I do believe i am quicker and would like to think i could have had a sub 1.31.9 average if the first 2 were nudged on but i have never done the session before so next time we have a target.

Overall pretty happy. I will wait out to see what the Boss suggests for Tue 2k TT. My plan is very honest and open and i will be disappointed not to go sub 6.14. However i am also fully aware it is week 8 off training.

Until then ……

4 x 750m (3.30 rest)

Total average/500m 1.32.5 @32

1st 1.33.1 @33

2nd 1.32.8 @32

3rd 1.32.3 @32

4th 1.31.6 @32

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There comes a point in every high-achiever’s journey where professional success and personal wellness seem irreconcilable, where the cost of performance is paid in silence, self-neglect, and eventual burnout. I had reached that point. Outwardly, I was thriving: respected, accomplished, operating at the peak of my profession. But beneath the surface, I was physically depleted, mentally fractured, and overwhelmed by self-loathing. I asked myself the question so many executives silently carry: How did I let myself get to this point? The answer, as I would come to learn, was not failure , it was imbalance. The truth is, high performance in leadership should not come at the expense of health, clarity, or self-worth. And through the Warrior Wellness Movement, I discovered that it doesn’t have to. This programme is not simply a fitness plan or a motivational workshop. It is a total recalibration of mindset, physiology, and leadership presence. The coaches at Warrior Wellness understood the unique pressures of executive life, the long hours, the constant decision-making, the burden of responsibility, and built a wellness framework that works with those realities, not against them. It is tailored, evidence-based, and deeply human. Through their guidance, I learned how to reclaim my physical health, strengthen my mental resilience, and lead with energy and authenticity. Just as critically, I brought my executive team on the same journey. Together, we evolved not only as professionals, but as people. We now operate with sustainable intensity, strategic clarity, and a shared understanding that wellness is not a luxury, it’s a leadership imperative. The Warrior Wellness Movement has fundamentally changed how I approach success, not as something to chase at all costs, but as a state of balance where performance and wellbeing co-exist. I cannot recommend this programme highly enough to any high-performing individual or team who is ready to stop surviving and start thriving.

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Been coached by Ollie for over 9 months. I was looking for accountability and structure in the gym to fit around a new job where shift work has messed with consistency. Ollie gave me a program that was achievable and the necessary nudges to get me into the gym. My initial goals were specific and he has delivered 100%. He has understood exactly what is required to train when you are mid life. I am in my late 50s and his focus on mobility/warming up and conditioning and feedback on form has kept me injury free and loving my sessions. Totally recommend Ollie whether you are new to fitness or a seasoned gym goer.

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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.