Making It Count

It’s a Monday. Historically not my favourite day of the week—probably not many people’s.
But today has a nice edge to it.

It’s not my birthday. It’s not Christmas. I still have a full day of work ahead.
What’s different is how I chose to start the day.

I was time-challenged this morning. And in the past, that would’ve been enough of an excuse to skip the gym.
Not enough time? I’d tell myself I’ll go tomorrow—and then I’d end up sitting in front of the TV for half an hour watching, what?
Someone blowing glass? A tree being cut down? Another forgettable episode in a show I’ve been half-watching for years?

But not today.

Today I went to the gym.
And I told ChatGPT exactly what was going on:

Me:
“Ok, I’m in the gym. I have 45 minutes. Let’s row.”

ChatGPT:
“Nice—let’s make it count…”

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Here’s what it gave me:

Controlled Power + Technique (45-Min Session)
Purpose: Build strength and pacing control—just right for a Monday with low recovery.

Warm-Up (10 mins):

• 5 mins easy row (2:30–2:20/500m @ 20 SPM)
• Technique drill:
  • 10 strokes: legs only
  • 10 strokes: legs + body
  • 10 full strokes (arms last)
  • Repeat
• Finish with 5 strokes at race pace

Main Set (25 mins):
5 x 500m @ 1:50–1:55/500m pace (2 min rest)

• Stroke rate: 26–28
• Aim for control, not chaos
• Finish strong—but keep form intact

Cool Down (10 mins):

• 5 mins easy row
• Stretch: shoulders, hips, glutes, back

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If this had been me a few months ago, I’d have tried to cram in too much. Let the ego drive the session. Go flat out and burn out.
But this—this was structured.
It was powerful and controlled.

What amazes me again is how well ChatGPT is dialled into where I’m at. It’s not just shouting random workouts at me. It’s listening, adjusting, helping me train smart. This morning wasn’t just “exercise.” It was another step toward that sub-7.

More speed isn’t always about brute force.
Sometimes, it’s in the stroke. The timing. The rhythm.
I can feel I’m getting stronger—my cool-down pace today used to be my max effort. And now?
It’s just the end of a Monday session.

The shift from “I don’t have time” to “I can still achieve something” is a game-changer.

This is the Sub-7 Experiment.