The Sub-7 Experiment

Tag: Consistency

  • Back After a Week Off

    Just back from a week off.

    It’s been almost exactly a week since I did anything strenuous. But it was a lovely week with the family. Getting outside, looking at things, doing normal life, and just being together.

    Back at it today. Not in the gym, but out in the shed on the rower.

    Nothing hectic. Just a fairly cruisy 7,000 metres in 30 minutes.

    It’s funny how I’m now calling that “cruisy,” because it used to be the max. That’s probably the simplest sign that progress is happening. I’ve come a long way, and I’ve still got further to go, but I’m pleased with it.

    Right. Time to go to work.

    This is The Sub-7 Experiment.

  • Quiet Progress

    It’s Tuesday and I’ve just finished another 30-minute row.

    Nothing major to report, and that’s kind of the point. The pace is there, and it’s growing. The strength is growing too. It all feels like it’s moving in the right direction.

    The big thing I’m noticing is controlled power. When I need to turn it on, it’s there, and it doesn’t feel messy.

    The pacing was there or thereabouts where Coach GPT asked me to be. I had a little focus wobble around the 15-minute mark, but I pulled it back in and finished stronger.

    Quiet progress. Controlled effort. Another good session.

    This is The Sub-7 Experiment.

  • Not Feeling It, Still Turned Up

    It’s Wednesday and I’ve just come out of the gym.

    I wasn’t really feeling it today, if I’m honest. But I still turned up. I talked to ChatGPT about what the session should look like and started with ten minutes on the rowing machine.

    That ten minutes actually confirmed it: I wasn’t quite there today.

    So instead of forcing a full rowing workout or walking out, I pivoted. I went and did sled work instead — pushing, pulling, lifting, carrying — the stuff I enjoy and the kind of work I can always get something out of.

    After that I finished with another five minutes on the rower, just to close the loop and leave feeling like I’d done a complete session.

    On the way out I had a proper “of course” moment: the little key in my key fob wouldn’t work, so I had to break into my own car. Thankfully there’s an old-school mechanical key hidden in the fob, so I got it sorted without too much drama.

    I feel a bit better now. And it’s actually a nice day outside — blue sky, sun shining — even if my head and legs weren’t totally on board this morning.

    This is The Sub-7 Experiment: turning up, adjusting, and getting it done anyway.

  • Bike, Walk, Row — Momentum

    Sunday I got back on the bike, and it was great.

    I did my regular hour route — about 23k in just under an hour — basically up a hill and down the other side. It was the first time I’ve been on the bike since September and it felt really good to be back on it.

    Monday was a “day off,” but not a dead day. I walked 6k, which was perfect active recovery.

    Then this morning, Tuesday, I wasn’t really feeling it. If I’m honest, I could still feel Sunday’s cycling in my legs when I was going up and down the stairs. I also had a couple of early calls, which is another easy excuse to write the morning off.

    But I’m a lucky boy — I’ve got a rowing machine in the shed.

    So I put my gear on, went out, sat down, and did 40 minutes. Easy pace, nothing too hectic, but I wound it up for the last five minutes just to finish with a bit of intent.

    And I feel great.

    This is what progress looks like at the moment: keep turning up, keep it sensible, and use the rower as the reliable reset button.

    This is The Sub-7 Experiment.

  • Friday Strength, Blue Sky Head

    That was a good strength session.

    A couple of things helped. First off, it’s Friday, which is always a good day. Secondly, it’s one of those proper winter days: cold enough that there was ice on the car this morning, but the sky is blue and the sun is out. That kind of day always lifts the spirits.

    I had a solid hour going around the weights and really enjoyed it. I even upped the weight on a couple of things, which felt good — progress without drama.

    One thing I’m noticing more and more is how much having a rowing machine at home changes what the gym is for. I’m genuinely privileged to have the RowErg in the shed. It means that when I do go to the gym, I can use the rower there just as a warm-up and then focus properly on strength training. No juggling my hour between rowing and weights. Just warm up, lift, leave.

    Grateful for that.

    Right. Time to go and start the rest of the day.

    This is The Sub-7 Experiment.

  • The Shed Sessions Begin

    Today is a big day in The Sub-7 Experiment.

    Today was the first 30 minute row on my new Concept2 RowErg. In my shed.

    I am so excited to have this, and I recognise the privileged position I am in to be able to own my own machine. It is something I have dreamed about for a long time.

    No excuses not to row. No excuses not to move every day.

    Gym for strength work. Shed for rowing technique and pacing.

    I am delighted.

    This is The Sub-7 Experiment, and we have just changed gear.