Balls of steal

20 July 2012

Today was intervals and it hurt. It really f*****g hurt!

4 x 1500m (5 min rest)

Really wasn’t to sure on the pacing so made a few estimations based on 4 x 1k two weeks ago (1.34.5). I knew the extra 500m was going to be tough so the pace would have to ease off as to survive all 4 reps but stay consistent. I didn’t want to be so conservative as to have anything left in the tank and i certainly didn’t want a fly and die episode.

The 5k fletcher warm up was better than usual and the bursts felt good. By the end the rain had cleared up so did my usual and dragged the erg outside and stripped off.

Off we went. felt good, felt strong, lactic build up in the legs, mainly the quads was acceptable but drained quick enough during the active recovery.

Second set hit hard and kicked in with 750m to go. Felt like a life time knowing i had 2 more sets to go. Stayed consistent and focused on the hear and now. Again lactic shifted ok in the active recovery but really wasn’t keen on 2 more of these.

Third set went off and the pace was compromised immediately. I tried to control the rate better and sit strong but i was fading and starting to slump. The set went on and on and on and i willed the metres to go by. They didn’t, they went by in slow motion. I still had the fourth set in the back of my mind with 650m to go and was hurting bad. I decided this was the last set and upped the pace keeping the rate the same. As i crossed the line i slumped once again and desperately tried to keep moving – the legs were screaming and i could taste the acid.

That was it, no more I’m done. Got up and walked off with a few minutes of rest remaining. No way was i doing that again. 2 minutes rest left and i walked back and took a glance at the screen – i was feeling better so decided i would paddle the fourth just to complete the session. I couldn’t HD, how could i face the team?

Fourth set went off, the pace was slow i thought of everything other than the pain. As the metres went by i started to negative split and at 750 to go i started to grind away. Counting down the set in sets of 10 i was back to race pace and giving it my all. This is not to be a paddle – i want a good average split. Shit this was hurting, the taste of acid was over whelming and my legs were on fire with very little power.

Through the line slumped and making sex noises, punch the air in morale victory and thank f*** that’s over!

Took a while to cool down and shift the lactic on the bike.

Eating dinner 3 hours later and i can still taste the acid in my throat.

That session brings the end of a very good weeks training for me at Q Power. Balls of steal indeed because that one was tough!

Rest day tomorrow – very excited!

Splits for 4 x 1500m (5r) average split/500m 1.37.6

1.37.4 @ 28

1.37.5 @ 28

1.37.9 @ 28

1.37.7 @ 28

0a77ae5fc9d923eb6f407aef366c8a4c_1200_80 copy

Ollie Osborne

Paul FLEET

Having previously worked with Oli when we both served together, I knew he was the guy to get me back on track with my lifestyle and fitness goals which had taken a bit of a back seat since leaving the military. I made the right choice. The programme is exemplary and within a very short space of time the results came and have stayed. Thanks Oli and team 💪 Highly recommend.

Wayne Gordon

10/10 got me on the road to finding my fitness and general health back again, motivated and accountable!! Would recommend anyone to think about it Ollie is great and works hard with you to get where you need to be 👍👍👍👍

Craig Hoggett

A great holistic approach to improving well being, covering the psycho-somatic connection and nutrition that supports both. Genuinely thoughtful, practical programmatic approach to making progress against your health and well being aims and, opening your mind to new goals too! Hazel, Ollie and Will make a great team, working together to cover the different dimensions of wellbeing for each client and creating a community that supports and grows together. Strongly recommend!

Rich Bell

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.

Roxie Coleman

Ollie and the team at Warrior Wellness are simply brilliant. Proactive and reactive to your situation. Bespoke. Cover all bases and support you. They stretch and challenge rather than push to breaking point. Are responsive to your needs as well as your likes and dislikes. I’ve tried PTIs, diets, therapy and many other things but for me, this is working. Things make sense and are explained in a supportive way. No patronising, no making you feel crap about yourself but they do hold you to account in a way that feels positive. Highly recommend

Paula McRobie

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.

Paul Dunn

Over the past 15 months with Warrior Wellness Movement, I’ve had an exceptional experience. Their personalised approach to strength training, nutrition, and overall well-being helped me achieve my goals faster than I ever imagined. The expertise and guidance I received not only significantly improved my strength but also led to the added benefit of noticeable weight loss. I highly recommend WWM to anyone seeking a dedicated and effective system for achieving their fitness goals.

Guy Jervis

Inspiring, thorough, tailored and effective S&C training, nutrition and wellbeing advice delivered with professionalism, empathy, sincerity and smiles (despite the logo 😁). Very highly recommended!

Paul Roberts

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.