Grafting away – the last 3 days

19 December 2012

Rolling with the punches – 10km at 85%

Go to work this morning and found a job list as long as my arm. Training needed to be adapted to fit or it wouldn’t happen at all (was suppose to be 60 minutes). Got it done pretty much straight away as the rest of the day and evening I am busy.

Only had time for a short warm up of 10 minutes with 1 longer burst and a very short cool down of 5 minutes on the cross trainer.

Not much to say apart from it felt like hard graft at such a high HR. It is not horrible it is just a bloody long slog! Considered breaking it into 2 pieces but thought otherwise. My lower back took a bit of a beating especially as I started to slump mid piece. Need to keep an eye on it.

That is all really.

10km rate 22-24 85% HRR

ave/500m 1.47.7 r23

On the ropes – 12×1 minute

Oh boy where to start with this one?!

Everything about this session today was wrong. My attitude, my form, the warm up, the session, my power (or lack of it) the pain, the lot – hated it.

Didn’t put the session off as such – I knew I would train mid afternoon which suits me but just didn’t fancy it all day, and I mean really didn’t fancy it. Maybe that was half the problem going in a bit half arsed and just going through the motions. But the excuse list doesn’t end there:-

• Tired (up gone mid-night working)
• Slight cough (ahhhh poor boy)
• Lethargic (Full Christmas lunch a few hours before)
• Gym hot and stuffy
• Painful blisters on fingers
• Lower back tight
• Erm I think that’s it – oh and I am weak.

So into the usual 20 minute warm up with bursts. I think I had talked myself out of it from the second burst when I could barely hit 2k pace at rate 32. Felt heavy and horrible, 3rd burst wasn’t much better.

Finished and had a walk around and had a word with myself (this word was actually ‘shall we just wrap on this?’).

Set of with a Q target in mind and knew I was in trouble from the off. Too hard, too heavy, legs didn’t feel good, rate was slow, to much upper body and arms oh the list goes on.

After 3 I asked if I was even going to finish. After 4 the handle came down but told myself to get to 6 at a respectable pace. 6 became 8, 8 became 10, 2 to go and we’re there – just.

Pace was agonisingly slow, wasn’t to bothered just wanted to finish. Had nothing more to give today, that was it.

12 x 1 minute (on 1 minute rest)
Ave/500m 1.30.2 rate 34-35

1.29.0
1.29.2
1.29.0
1.30.0
1.30.0
1.30.9
1.30.9
1.30.9
1.30.6
1.30.9
1.31.1
1.30.6

Rowing in treacle – el classico

Another slog today. Felt bloody heavy like some had poured treacle into the fly wheel – I checked just in case – there wasn’t. Damn it’s me then!

Short on time today, last few days at work before Christmas leave and jobs keep appearing on my desk – I really need to get promoted! Hot and stuffy in the gym, upper back now really feeling the brunt of just a few low rate sessions.

18k (3x6k) 90 sec rest r18 70% HRR
ave/500m 1.55.8

1.54.1 r19
1.56.0 r19
1.57.2 r19

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Ollie Osborne

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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.

Paul Dunn

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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.