Mon–Sat training – don’t worry I am still here!

13 January 2013

It’s been a busy week and I have not had access to my Q-Power blog so have been blogging on the C2 forum. Thanks to those who have been in contact asking if things are ok – sorry I have not blogged.

This is the training I have managed to squeeze in – it hasn’t been an enjoyable week to be honest, a combination of being back at work after leave and running out of hours in the day with some tiredness has left it all like a bit of a slog. Still some ok training in the bag, now onto some serious hard work.

2 weeks until the English Championships

5 weeks until the World Championships.

Threshold training – hr guide not a cap

Back to work today after 2 weeks off, up at 4am which was nice.

Was looking forward to getting back into the gym after training in my garage for the past few weeks; that soon changed though as the entire population of the Royal Navy descended in the gym – New Years resolutions and all that.

At least I had some people watching to pass the time, I needed it too, today was a right slog and I never settled into a rhythm of any sort – didn’t enjoy it to be honest.

It felt pretty uncomfortable and I started to slump early on still with a good few percent to go on the hr cap. Couldn’t settle on the rate cap either, seemed to row more around 80% – 82% rather than hitting the planned 85% – oh well plodded through and pleased to get it done after all it’s just training.

2×30 minute @22-24 85% HRR (2 min rest)

ave/500 1.49.5

16437 metres

1st) 1.47.4 r23
2nd) 1.51.5 r23

EPOC reached 225 so quite a costly session.

Lazy speed – 9×1 minute

I felt tired and a little stiff and aching today. A poor sleep last night didn’t contribute well to it but hay ho such is life.

Today’s session was a new one for me and a bit of high rate work having done mainly low rate work of late.

Managed to find a training partner in Maxine Ashby who is racing at the English and the Worlds so we set up a session together in my old hunting ground. Where I work it has a main gym (which is small hot and stuffy – and busy now) and a rehabilitation unit (which is two large rooms that are rarely used). We opted to the privacy of the rehab centre which was nice and airy too when we opened both doors and set up the 2 ergs in the middle of the room good to go, music on, away we go.

So on with the warm up covering over 5km in 20 minutes with some bursts – was nice to row next to someone for a change.

The session was set up as I muttered the words ‘see you on the other side’ and set off with the short sharp piece that is:-

9×1 minute (1 rest)
Ave/500m 1.29.4

1.29.8 r35
1.29.8 r35
1.29.8 r35
1.29.8 r35
1.29.8 r35
1.29.8 r35
1.29.8 r35
1.29.5 r35
1.26.4 r38

Something about today’s piece was all rather laboured and lazy. I had a few weeks ago in the back of my mind when I suffered badly on 12×1 minute so decided to be some what more conservative with my approach and settled for nipping under 1.30 each time.

The last set I gave it full throttle from 30 seconds out and recovered well after. Probably could have gone harder but like I said it was just one of those days where maximum pain wasn’t on the agenda. Hmmm maybe I will get in trouble – it still bloody hurt though!

Sleep walking and an 18k

Turns out I ran out of time today anyway, but managed to squeeze this one in:-

18k (3x6k)@18 – 70%HRR (2r)
ave/500m 1.53.5

T.E 2.6
EPOC 62

Busy busy busy today – another early start with instruction starting at 0555. Still having problems sleeping, that’s 3 nights on the bounce now. If I add up the hours I have missed in 3 nights it comes to around 8 hours which is a full night sleep.

Must stop sleep walking too – seriously I have done it for years and wake up doing random ‘things’ in the room. I am always aware I am doing it but for all I know I could be doing it for hours – maybe that’s why I am so tired.

zzzzzzz

Today …..

…… I mostly spent the day sleeping.

No training to report today. Back on the rail tomorrow.

Peak Power testing and a 15k

Didn’t get time to do what I wanted today – again. Up at 4am this morning, busy day blah blah boring boring moan.

Got in late this afternoon for a session. Nearly stopped 20 mins in as my hamstrings felt like they wanted to snap. My hip flexors have been very tight over the past few days and it has had an adverse affect on the hamstrings, especially on the recovery part of the stroke.

Second set seemed to ease off slightly and much the same in the third. Maybe I should have a longer warm up on these 70% distance pieces.

15k(3x5k) @18 70%HRR (90 sec rest)
ave/500 1.52.9

Then into a quick peak power test.

The instructions were to set the drag factor to 200 and pull 7 full length maximal strokes and record the highest wattage. (No half length or non full length strokes allowed).

Result was 908 watts on the 6th stroke and cramp in both calf muscles! A quick exit to stretch them off and a cool down on the bike needed.

I am told there is an art to these so would like to have a few more goes.

The results of the bigger boys in Q-Power is rather disturbing! :shock:

Chiropractor appointment now and news of a new sponsor for me. Details to follow soon. :-D

Must get stronger – 5 x 1500m

12 hours in bed last night – ahhhh that’s better!

Today’s session was a new one for me (how exciting I know).

Before I started I wanted another crack at the peak power test after taking abuse from the boss last night on how weak I am (I was very sad and distraught and am considering a letter of complaint to the Q Power President – B).

Today’s effort wasn’t’ much better. Did it twice after a 4km warm up and scored a pathetic 888 watts on the first but did manage to go a touch better with 917 watts on my second attempt (and ‘Q’ the abuse – get it?!).

So into today’s session and like I said something new. Some more middle end training at a slightly higher rate. No problems to report, bled the pace off as required to stay in the cap and tried to sit up strong and efficient.

5x1500m (5r)
Rate 26-28
HRR 85%

Ave/500m 1.41.0 rate 27

1.38.9
1.40.2
1.41.7
1.41.9
1.42.4

Rest day tomorrow then it’s time to rev the engines next week – speed work round 2. Time to see what this engine has got to produce.

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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.