The art of suffering – 1km intervals

14 September 2013

-Q- upped the ante this weekend with some nasty 1km intervals. Not sure really what to say about these but they were bloody hard work and they hurt.

The Q-Power ladies seem to be setting the standard (as usual) by hitting the target pace and reporting back with one word – suffering. I knew target pace for me would be a tough task and went through the warm up with one thing on my mind – set by set, deal with the present not the future.

Towards the end of set one I knew it was too heavy and that was confirmed even more entering the last few hundred metres of set two. Set three was about keeping the pressure on and I squeezed it on to try and hold a decent average split. This left me in some difficulties as I entered the half way break of 10 minutes (or 9.55 as the PM3 only allows this – gutted it robbed me of 5 seconds rest!).

I rowed out a few minutes and then spent 5 minutes wondering around outside trying to remain positive about going again, set by set remember.

Off we went again and looked at breaking down the piece by 250m splits, this soon became 100m chunks and before I knew it I wasn’t even looking at the screen and just tried to remain composed and row off feel.

Set five split (below) tells you all you need to know about how I was feeling at this point and the acid in the throat was becoming over whelming. The legs had gone too, disappeared into the land of treacle as the rate became tough to keep above 30. I was pulling hard on the arms by now and the forearms were feeling the force of the fly wheel.

Set six – well set six was set six. I started a lot slower and tried to wind in the last 20 strokes.It hurt, I suffered, that’s all you need to know.

I took an extended cool down and sat for some time after feeling quite ill. I wasn’t too concerned about the pace or the splits, the main point of the session is to push yourself hard and force some adaptations in the body. Although it is a hard way to do it (positive splitting) at least you know you are on the edge and not saving anything for a big finish. For me (and at Q-Power) this defeats the purpose of the session. Red sessions are tough, really tough, there’s no other way but to bury it hard.

Next one is Monday, can’t wait! (said with sarcasm!)

3x1km [3.30r] [10.00r] 3x1km [3.30r]

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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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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.