Tuesday, and it’s been a good couple of days. Yesterday I saw the doctor and got the all-clear after both procedures, signed off, back to normal life, and very happy about it.
So today I went to the gym, mostly to reconnect with the rowing machine and see where I’m at. Knocked out 7,000 metres in 31 minutes, lower intensity, low drag factor, but smooth and steady. The old me would’ve jumped straight back in and pushed too hard, too soon. This time, I’m not doing that.
Coach ChatGPT’s advice is still in my head: take it easy, rebuild properly. I might’ve gone a little harder than planned, but it felt great. The legs worked, the form felt good, and more importantly, the head was clear.
So, we’re climbing back into the fast lane, not quite there yet, but picking up speed. And that’s enough for today.
This is The Sub-7 Experiment — recovery mode disengaged.
My first commitment of the day cleared early, and that gave me the chance I was hoping for, to get to the gym and onto the rowing machine.
Today’s plan was all about preparing for another 2K test later this week. ChatGPT suggested a ten-minute warm-up followed by 4 x 250m sprints at a race pace of 1:49/500m.
It felt good to be moving with purpose. I found a groove about 100 meters into the first set, so I stayed with it.
I ended up doing ten sets of 250m, all within the 1:49 target, with the last three a little quicker again. It was controlled. Not maxed out. Not chasing a time. Just strong, clean work.
And that sadness from yesterday? Writing helped loosen it, but I didn’t chase it. I didn’t try to fix it. I just let it be. And like most things, it passed.
I’m learning that sometimes, that’s all it needs, not solving, just sitting with.
It’s Tuesday. Work is calling. And I’m walking into the day sharper and steadier.
First: my back was a little sore when I woke up, but I still wanted to get to the gym. I know I probably won’t get another session in this weekend, so I asked ChatGPT for a distance row. The plan was smart: a gentle 1,000m warm-up, then three blocks of 3,000m, gradually building the pace. After each 3K, I’d check in with my back and decide whether to continue or stop.
And I did exactly that.
That’s what stood out to me first—not the workout itself, but the fact I actually listened. I followed the advice instead of charging ahead like I might have in the past and avoided turning a sore back into something worse.
The second thing? A subtle but surprising mindset shift.
At my gym, there are two rowers side by side. I always use the one on the right. Midway through my first 3K, I noticed a guy eyeing the rowers from the static bike. No problem—he disappeared somewhere else.
But just as I was about to start my final 3K, he came back. He sat down next to me with a bit of a flourish, cranked the damper to 10, and launched into it.
Old me? I’d have taken that as a challenge. Tried to match him stroke for stroke. Maybe even tried to bury him.
New me? I had a plan. And I stuck to it.
I held 27 strokes per minute at a steady 1:59/500m. I kept my rhythm. He was at 34 strokes per minute, burning calories fast but looking all over the place. When he hit 1,000m, I was at 1,500. When he stopped at 2,000m, I was passing 2,800.
I didn’t break form. I didn’t chase. I just rowed.
It would be easy to say I had an advantage—after all, I’m training for this. But what I’m most proud of is the restraint. The shift in mindset. I didn’t let ego take over. I didn’t go looking for a moment of glory. I followed the plan. I trusted it.
And that, more than the numbers, is what progress looks like to me.
For so long, it felt like a chore—something I had to force myself to do. But today, I actually wanted to go. That tells me my mindset is shifting, and real progress is being made.
Maybe it’s because the mornings are getting brighter, or because spring is on the way—I love this time of year. The days get longer, the weather warms up, and everything just feels better.
Training with Flexibility
At the gym, I asked ChatGPT, “I’m here—what shall I do?”
It gave me two session options: ✅ Endurance-focused workout ✅ Power & speed-focused workout
But I was feeling it a bit in my legs from yesterday’s session—some heavy leg presses and rowing had left them a bit heavy.
So, I told ChatGPT how I felt. And instead of pushing through a rigid plan, we pivoted.
The Plan for Today
🚣 10-minute row at a steady 2:05/500m pace 🚣 5 x 500m at 1:55–2:00/500m, focusing on form & control 🚣 5-minute cooldown
Simple. Effective. Adaptable.
Pushing the Last Set
I followed the plan—except for the last 500m.
I pushed harder and finished it in 1:42.
That felt good.
Key Takeaway: Adaptability is Key
Today showed me that training doesn’t have to be rigid.
Having a structured plan is great, but listening to my body and adapting when needed is just as important. That’s how real progress happens.
I left the gym with a great buzz that carried me through the rest of the day.
The Sub-7 Experiment 