Patience. 2km TT – I will take that.

29 September 2013

I missed Fridays 2k testing due to the need to crack the C/S 4 minute so had asked Q if I could row a 2k today. The answer was yes but only if I was in the right frame of mind and understood the purpose of the row.

To be honest I am really pleased to have got this one under my belt as a marker and another progress piece. Rather than dwell on where I was before injury I want to focus on where I am now and where I am trying to get to. I would have to say that I am reasonably pleased to be honest, bearing in mind 4 weeks ago I think I would have struggled to break 6.20, if that. As always bags of experience gained from today’s piece and a hot debrief via telephone with the coach on completion.

I spent the morning very quiet and nervous (the wife knew I was in for a hard row of some sort but knew not to say anything) compared to yesterday when it was just a case of cracking on with some boring distance. The normal 5-6km warm up went as well as it could, a few little mind games popping up in the race pace burst and then time to dial in the distance – 2000m.

Off the start not massively hard just a few strong pulls to get the numbers down and then looked to bring the rate down to race rate. Found cruise pace easily and settled in for the first 1km. However the 2nd 500m wasn’t good enough and the second part of it found far too many rate 30’s which resulted in 1.35’s. Finding the 1.34’s then became too heavy and it took me 40 seconds or so to find the rate again – wasted energy, too damn heavy.

This heaviness had a knock on effect as I crossed the half way stage and the feeling was too much on the arms for this part of the row. I didn’t feel confident enough at this stage to start a squeeze and sat on the 1km pace. Only at around 750m to go did I think about a push and took it on slightly, the same again at 500m but not by much.

I think by then I had accepted that 6.12 – 6.14 was the target before another squeeze at 300m and the final charge at 200m.

Definitely heavier than 6.11.0 nearly 2 months ago but a few pacing issues that can be cleaned up. I had said before the row not to leave the squeeze too late but will take the time for now and move on confidently. 2 more weeks of red work and a taper should see me back on target for the season opener at Bristol , after all I have rowed 3 maximum effort sessions and nearly 100km this week so maybe a bit of fatigue today was expected.

A tough 2 weeks beckons. Should be good.

2km 6.12.3

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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.