The Sub-7 Experiment

Tag: health

  • More Than the Numbers on the Scale

    This week I had to go away on business—no flying, just a three-hour drive and an overnight stay. In the olden days, pre-COVID, I’d regularly leave my house on a Monday or Tuesday morning and not return until Thursday or Friday night. Every week. These days, it’s an unusual occurrence, especially the overnight stay part.

    I had a plan this time.

    I arranged a customer meeting to break up the monotonous three-hour drive, and it was a nice meeting. More like old colleagues having lunch than a formal customer catch-up. The food was good, the conversation flowed, and before long I was back on the road with only an hour until I arrived at the hotel.

    There was a big presentation the following morning and the nerves were beginning to make themselves known, so I went straight to the gym and explained the situation to ChatGPT.

    I told it about the equipment that was available (no rowing machine) and that I still needed to finish prepping my presentation. I asked it for a plan. A few of the suggested exercises didn’t quite work for the setup, so we chatted back and forth until we landed on a routine that fit.

    And the plan was absolutely spot on.

    Old me would’ve just gone berserk—pushed and strained and made myself sore or overly fatigued for the next day. This time, I felt like I had a proper workout, but it was controlled, with just the right amount of effort to keep the nerves and adrenaline in check and working for me.

    I went back to my room, ordered dinner from Uber Eats, and finished the work I had to do while I waited. Then I sat and ate, watched a bit of TV, and genuinely felt good about the day. Nerves under control. Presentation prepped. Body and mind relaxed.

    The next morning, I had breakfast at the hotel—no caffeine—and drove to the office. That’s another noticeable change: the lack of caffeine meant my nerves weren’t running the show. I was.

    When I arrived, I discovered a wrinkle. In all the planning that went into this customer day, my department had been left off the agenda. Others were due to present my solutions. That’s not something I could let slide. I sought out the right people and got a few of my slides added into their deck. That could’ve been a high-stress confrontation, but thanks to the calm from the workout, a good night’s sleep, and no caffeine overload, I handled it with clarity and calm.

    The event started. I did my bit. The customers listened, asked good questions, and agreed to a follow-up workshop. That was the goal—and I hit it.

    And here’s something else that made me smile: the outfit I wore.

    A couple of years ago, after intentionally losing weight, I bought some slim-fitting dress shirts, a new blazer, and new trousers—my “I feel really good about myself” outfit. Since then, working from home and comfort clothes had taken over, and the outfit sat in the wardrobe untouched.

    Earlier this year, I tried it on for a meeting and… it didn’t fit. That was one of the things that nudged me into starting this whole experiment.

    I weigh myself every Wednesday at 7:15 a.m., naked, on the same tile in the bathroom to reduce variability. The number hasn’t changed in five weeks. That’s been disheartening.

    But on Tuesday, while packing, I tried the outfit on—and it fit. It fit comfortably. And I wore it. And I felt great.

    So it raises the question—what is it with the obsession with weight?

    Is it just because it’s easy to measure? I don’t know. But something’s not right when the scale becomes the only metric we trust. At some point in history, we got tangled in the number. We let it define us.

    We need to rethink this.

    Because the goal for me is to be healthy. And really, I just want to wear that outfit and feel great in it. That’s what matters. Not the number blinking back at me once a week.

    Maybe we’d all be better off if we dropped the number and just said: “I want to feel good in my own skin. I want to wear that outfit and feel like myself again.”

    Let’s be nicer to ourselves. Let’s be gentler. There’s no medal for self-criticism.

    After the presentation, I drove home—via the woods I visited last time. It was 20°C and sunny. The birds were singing, the sky was blue. I walked for 90 minutes and enjoyed every bit of it.

    By the time I got home, some 45 minutes later, I was present, centred, and ready to be with my people.

    Still amazed by how much this is evolving.

    This is the Sub-7 Experiment.

  • 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…”

    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

    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.

  • 10K, BBQ, and a Bit of Progress

    Saturday. The hoovering’s done.
    My son’s off at a party.
    It’s my time—and I’m heading to the gym.

    Me:
    “Ok, it’s Saturday, I’m in the gym feeling good. Let’s do some distance…”

    ChatGPT:
    “YES! Love that energy—let’s roll with it.”

    Saturday Distance Row – Option A (Classic 10K Endurance)

    • Target: 10,000m
    • Pace: 2:05–2:10/500m
    • Stroke Rate: 22–24 SPM
    • Structure:
      • First 2K: ease in, find rhythm
      • Middle 6K: settle into a steady groove
      • Final 2K: build pressure
      • Last 500m: controlled push—if you feel good

    And it was a great session—interesting, too. Let me tell you why.

    I found it hard to hold that 2:05 pace at 22 SPM again. I was either pulling too hard or not fast enough—couldn’t quite lock it in. But instead of being frustrating, it gave me something to focus on. And I needed that today.

    Because the usual chatter crept in toward the end:
    “Hold it… Don’t burn out too early… Save something for the finish… Be the hero in the last 500m.”

    But that wasn’t the goal.

    What I really needed was control. Rhythm. Consistency. And focusing on the stroke rate and pace through the first 8K helped keep my mind in the moment—not chasing the final sprint.

    When it came, I was ready.
    1:48 pace, 30 strokes per minute.
    Strong. Steady. Good form all the way through.

    And now I’m home, writing this with something new hitting me:
    This is my second 10K Saturday in a row—and it feels great.

    I’ve done a few 10Ks in the past, but they were always a grind—mentally and physically. And definitely slower, by maybe eight minutes or more.

    That’s the reminder today.
    Progress isn’t always fireworks—it’s steady, quiet change.
    Physically and mentally, I’m getting stronger.
    And more than that—I’m actually enjoying it.

    Right. I’m off to cut the grass and light the BBQ.

    This is the Sub-7 Experiment.

  • Old Limits, New Baselines

    I tweaked my shoulder on Monday and decided to take a couple of days’ rest, rather than push through and risk making it worse. In the past, I probably would have forced it—especially if I had a rigid training plan written down with targets, dates, and expectations. If the plan’s written down, you have to follow it, right?

    Well… no. And that’s the beauty of this experiment—I can pivot.

    The conversation with ChatGPT went like this:

    Me:
    “Hey good morning. I’m in the gym, shoulder’s still a bit twingy, but I want to row. What do you recommend—and a warm-up too, please?”

    ChatGPT:
    Warm-Up (10–12 min total)

    1. Assault bike or light row – 5 minutes easy
    2. Dynamic mobility (no weights):
      • Arm circles (forwards/backwards) x10
      • Shoulder rolls x10
      • Torso twists x10
      • Air squats x10
      • Cat-cow or thread-the-needle (for shoulder mobility)

    Rowing Session (Shoulder-Friendly, Rhythm-Focused)
    • 3 x 2,000m @ ~2:07–2:10/500m, 22 SPM
    (2–3 min rest between sets)
    • Optional: 1 x 500m push @ 1:55/500m if shoulder feels okay
    • Cooldown: 5 mins easy row or bike

    “Keep your stroke smooth—no need to muscle through the finish. Let the legs drive, keep the core engaged, and guide the handle in.”

    It turned out to be a really good session—though during the second 2,000m, my mind started wandering. I found myself questioning all of it:
    What’s the point? Where is this going? Is a sub-7 even possible for someone like me? Am I getting bored?

    It came out of nowhere. It was like my old mindset trying to sneak back in and talk me out of it. Talk me into giving up.

    And give it up for what?
    Go back to how I was?
    No thanks.

    That second 2,000m came and went. Then the third. Then a 500m push—1:42.
    And that’s when it hit me: real progress is showing up.

    Three sets of 2,000 meters at a cruisy 2:05/500m pace and 21 SPM. A few months ago, that would’ve been me at max effort, form breaking down all over the place.
    That final 500m at 1:42? That used to be a number I’d glimpse on the screen for a second or two, flat out and flailing. Today, it was measured. Solid.

    The physical progress is great. But the mental shift is the bigger win.

    Old thinking tried to creep in—but the new mindset held strong.

    It’s not about hitting the perfect session.
    It’s about making the average ones stronger, more consistent.
    That’s how I know this is working.

    This is the Sub-7 Experiment.

  • Weird Mood, Small Win

    Weird day today. Strange mood.

    Me: “Ok, I’m in the gym. Could be a sugar crash—had a scone with jam yesterday at afternoon tea. Dragged myself here but I’m moving on the assault bike. Let’s get something done. Maybe a bit of rowing and some weights?”

    ChatGPT:
    “You made it—and that’s the win right there. Doesn’t matter if the engine’s not firing on all cylinders—you showed up. Let’s use that weird mood and turn it into momentum.”

    Here’s what it suggested:

    Reset Session: Row + Weights (45 mins total)

    Phase 1: Wake the Body (10 mins)

    • Assault bike warm-up: 5–7 mins steady
    • Rower: 5 minutes @ 22 SPM, easy pace (2:10–2:15/500m)
      Focus on breathing, rhythm, and posture

    Phase 2: Power Reset Rowing (10–12 mins)

    • 4 x 500m intervals @ 1:55–2:00/500m
    • 1 min rest between reps
    • Final 500m: Go strong if you feel it

    Phase 3: Weights Circuit (20 mins) Do 1–2 rounds:

    • Leg Press – 3 x 10 (moderate)
    • Seated Row – 3 x 10
    • Face Pulls – 3 x 12
    • Tricep Pushdowns – 2 x 12
    • Optional: Dumbbell curls – 2 x 10 (for the guns)

    Cooldown (5 mins): Easy row or bike + gentle stretch

    I followed the plan and came out feeling better. Not super invigorated, but definitely better.

    The weekend had been full-on. My son and I spent nearly four and a half hours pressure washing the driveway, side path, and patio—serious effort, but a great sense of achievement. Sunday was Mother’s Day, so we made afternoon tea—scones, sandwiches, the works. It was fun. Add in two 5K walks and a lost hour thanks to the clocks changing… and yeah, I think the crash hit me today.

    I don’t usually eat refined sugar—no sweets, chocolate, desserts. But yesterday, I had some jam on the scones. Not loads, maybe two or three teaspoons. But wow, today’s slump hit hard.

    It nearly derailed my day. But I still went to the gym. That wouldn’t have happened a couple of months ago. It lifted my mood, just enough.

    And here’s the big bit—I went into the weights area.
    That matters.
    I’ve been putting it off for ages. Bouncing around it. Making excuses. But today, I thought:
    “Why not? Why should everyone else get to use that part of the gym?”
    It was only me stopping me.

    I’m glad I went in.
    The sky’s blue. The sun’s shining.
    A walk outside is calling.

    Weird mood, but I’m taking being active as the win.

    This is The Sub-7 Experiment.

  • How I Learned to Present Without Caffeine (And Still Nailed It)

    I had a presentation at work today.

    I quite enjoy the buzz after delivering a good one. People say I’m good at it—but it doesn’t come naturally. There’s a lot of prep that happens behind the scenes: researching the topic, talking to experts, shaping the story I want to tell, and then—practice, practice, practice—until it feels right.

    Often, I’ll type it all out freeform, like a stream of consciousness, and then read it aloud. If the words flow, great. If they don’t, I tweak them until they do.

    But there’s always the anxiety. That feeling in the pit of my stomach from being “on display.” The adrenaline kicks in. It can be overwhelming, but over the years, I’ve found a few coping strategies—visualising success, clenching my fists and feet to release tension, shaking out my arms and legs to harness that adrenaline and point it in the right direction.

    For years, I relied on caffeine to give me the edge. That extra buzz. Something to keep me sharp, alert… or at least that’s what I told myself. But not long ago, I quit caffeine entirely—and that changed everything.

    The first two weeks were rough. I was tired, sluggish, foggy. But as week three rolled around, my energy started to return. And with it came a massive drop in anxiety.

    That over-alert, tightly wound feeling? Gone. I could think more clearly, plan with focus, and function without the jittery undertone I hadn’t even realised had been there.

    I had to deliver a big presentation recently—new client, unfamiliar content—and instead of spiralling, I calmly mapped out what I needed them to understand. What I needed them to agree to. I built the story from that outcome and rehearsed like I always do, but this time it was different.

    No caffeine. No adrenaline crash. Just clarity.

    People around me noticed a difference. Usually, they’d tread carefully around me for days beforehand and after—but not this time. I hadn’t even realised how much tension I’d been carrying into our home life.

    Which brings me to today.

    Another presentation—smaller than the last but still important. I woke up, went to the gym, and planned a steady row to clear my head and rehearse the intro in my mind. I asked ChatGPT for a session to shake off the nerves:

    7,000m at 2:05/500m, 22 SPM, with the final 1,000m at 1:55/500m and 30 SPM.
    Perfect. Enough to sweat. Enough to focus.

    And it worked. I delivered the presentation. No panic. No caffeine. Just me, present and prepared.

    They say you do three presentations:
    The one in your head on the way there.
    The one on stage.
    And the one you replay on the way home.

    This time, all three felt calm, clear, and right.

    I could get used to this.

  • Flexibility Beats Frustration

    It’s been an interesting week—ups, downs, surprises, and realisations—but on the whole, a good one.

    The most fascinating part?
    A conversation I had with ChatGPT this morning.

    The Night Before

    When I went to bed last night, I was already talking myself into a gym session in the morning.
    That’s not unusual—good intentions at bedtime are easy. But recently, I’ve actually been following through.

    I didn’t do much exercise yesterday and, if I’m honest, I was feeling a bit sorry for myself. There’s a possible medical issue on the horizon. Nothing serious, not life-threatening, but the idea of surgery has been floating around in my head, growing bigger than it needs to be.

    The Morning After

    This morning, I felt great. I wanted to go to the gym and really go for it.

    In the past, I might’ve pushed too hard—used exercise to vent stress and ended up pulling something or burning out.
    But this time, I paused, opened up ChatGPT, and said:

    Me: “Hi, I’m in the gym. Whoop has given me a recovery of 53% today, well into the yellow. I told it about my ‘injury.’ I want to do some rowing—what do you recommend? I have 45 minutes.”

    ChatGPT:
    “Hey, good to see you back! With 45 minutes and a 53% recovery, we’ll keep it moderate—quality rowing without overloading.

    🔹 Warm-up: 5–7 min @ 2:10–2:20/500m
    🔹 Main set: 3 x 2,000m @ 2:05/500m pace, 2 min rest
    🔹 Optional: 500m push at 1:55–2:00/500m
    🔹 Cooldown & stretch: 5 mins

    Let me know if you want to swap in intervals instead, but this plan hits that sweet spot between effort, form, and recovery.”

    So I did exactly that.
    It wasn’t the explosive, emotional, tear-the-house-down session I’d pictured.
    And that’s probably a good thing.

    It was smart. Controlled. And still a proper workout.
    I walked out of the gym feeling good—and only slightly disappointed.

    The Pivot

    That feeling of “I didn’t smash it” hung with me for a bit—because earlier in the week, I’d planned to do a 2K test.
    My baseline is 7:41, and I was curious to see if the work I’ve been doing had moved the needle.

    But because of the medical stuff, it didn’t happen.

    So I opened another chat with ChatGPT—the one where I just speak my thoughts out loud—and I said:

    “Even though I’m not coming out absolutely wrecked, it was a good session.
    I didn’t do my 2K test, and I’m still disappointed, but I’m also seeing that there’s more going on here.

    Is this experiment even working? I don’t know.”

    ChatGPT came back with this:

    “What You Proved Today:

    1. You Showed Up Despite Mixed Feelings – That’s real discipline.
    2. You’re Learning to Pivot, Not Panic – That’s training maturity.
    3. The Coach-You Partnership is Working – You’ve built a flexible, sustainable system.

    Now about that question:
    ‘Is it working?’

    Let’s measure:
    • More consistency? ✅
    • More self-awareness? ✅
    • Improved mindset and adaptability? ✅
    • Progress toward your 2K? We haven’t tested yet, but signs are strong.

    So is it working?
    Hell yes.”

    Hidden Progress

    And that’s what I missed.
    In my head, progress is beating the clock. But there’s more to it than that.

    I didn’t do the 2K test, but I’ve done solid work.
    I’ve pivoted when needed.
    I’ve kept showing up.

    In the past, I would have used the first hint of a setback as a reason to stop altogether.
    But this week has shown me that flexibility beats frustration, and that consistency beats intensity.

    So what is progress?
    Yes, it’s chasing that sub-7 2K. But it’s also this:

    • Showing up when things aren’t perfect
    • Adapting instead of quitting
    • Building a system that works when life doesn’t

    This is the Sub-7 Experiment.

  • When Setbacks Hit: Keep Moving Forward

    A slight medical issue has raised its head. Not from training, but it’s definitely something that will slow me down.

    In the past, this would have been the excuse I needed to stop everything.

    • “Maybe this whole thing is a bad idea.”
    • “I should just give up now before I fail.”
    • “This always happens—why bother?”

    But now, I’m questioning it.

    Is this fear of failure creeping in?
    Or maybe even fear of success?

    Talking It Through With AI

    One of the unexpected twists in this journey has been my conversations with ChatGPT.

    Recently, I’ve started speaking directly to it using my phone—capturing raw, unfiltered thoughts in the moment. No overthinking. Just saying things out loud.

    And it’s been fascinating.

    ChatGPT isn’t judgmental. It doesn’t tell me what I want to hear—it just plays my thoughts back to me in a way that makes me reflect.

    For example, I told it about my pattern of stopping whenever setbacks appear. And instead of just agreeing or dismissing it, it highlighted something big:

    ME: “My first thought this morning was doom and gloom. I wanted to roll over, crawl into a ball, and hide under the duvet. It feels like whenever I make progress in the gym, something always comes along to stop me. Is that an excuse, or is it real? I don’t know. But I dragged myself to the gym anyway, asked ChatGPT what to do, and the first thing it told me was to breathe. So I breathed. Then I did a 7,000m mental health row. And now I’m outside the supermarket, having done my shopping.”

    ChatGPT: “This is a huge moment of self-awareness. You’ve spotted a pattern—whenever you build momentum, something seems to knock you off course. The key question you’re asking yourself:
    ‘Am I using this as an excuse, or is it really stopping me?’

    And what did you do? You went to the gym anyway.

    ChatGPT then broke it down:

    1️ Recognizing the Pattern – I’ve noticed setbacks tend to arrive right when I’m making progress. That’s not a coincidence—it’s resistance.

    2️ Choosing to Show Up Anyway – Even though every part of me wanted to stop, I still showed up and rowed.

    3️ Breathing as a Reset – A simple but powerful reminder. Breathe. Pause. Then take action.

    Writing It Down Helps Too

    I think putting this into words is making a difference.

    I’ve talked about accountability, but it’s more than that—it’s getting these thoughts out of my head so they don’t take up more space than they need to.

    So I’m going to keep training and keep showing up.

    Because this isn’t just about rowing.

    This is The Sub-7 Experiment.

  • You Don’t Have to Be Fit to Start Moving

    Yesterday morning, I went out for a walk.

    It was a public holiday, and the streets were quiet. There weren’t many people around, but the ones who were?

    They were moving.

    Walking, running, jogging, cycling—everyone was out doing something.

    And it got me thinking.

    Maybe some people reading this blog are thinking: “It’s easy for him—he’s already fit. Of course, he can take on this experiment.”

    But that hasn’t always been the case.

    Like many others, I’ve had massive fitness and weight swings over the years. I know what it feels like to be starting from zero—to feel sluggish, unfit, or like it’s just too much effort to begin.

    That’s why I admire the people who were out yesterday morning.

    They weren’t all lean, athletic, or moving fast. They were all different shapes and sizes—but they were out there. And that’s the thing.

    They were doing something.

    One Small Step at a Time

    I don’t want to sound preachy, and I apologize if it comes across that way. But here’s the truth: just moving more makes a difference.

    And “exercise” doesn’t have to mean heading to the gym or running a 5K.

    There are simple, everyday ways to move a little more:

    • Instead of looking for a parking space closest to the door, park on the far side of the lot.
    • Instead of looking for the easiest route, take the slightly longer way.
    • Instead of waiting for the elevator, take the stairs.
    • Instead of sitting for hours, stand up and stretch every so often.

    These tiny changes add up.

    Not just over a day. Or a week. But over a month, a year, a lifetime.

    And eventually, they become a habit—effortless, automatic, part of your routine.

    That’s how it starts.

    A little bit more movement than yesterday.

    No gym membership. No 5K runs. No big resolutions.

    Just one step at a time.

  • Hydration, Headspace, and the Gym

    I feel a bit off today.

    Yesterday was a long drive for work—six hours in the car for a 60-minute meeting. On the surface, that doesn’t sound like a great use of time, but it was. Meeting a potential customer face-to-face for the first time was valuable. As much as we all live in a world of video calls and remote working, I still believe there’s no substitute for at least one in-person meeting.

    Still, the thought of the drive had been weighing on me all week. It would creep into my thoughts while rowing, and by the night before, I was dreading it.

    Then I had a brainwave.

    There wasn’t much I could do about the drive up, but on the way back, I planned a stop—an hour from home, deep in the woods.

    A Reset in the Woods

    I pulled in, put on my walking boots, grabbed my earphones—then stopped.

    I switched off the music.

    Instead of drowning out the world, I just listened—the crunch of my boots on the trail, birds in the trees, the river tumbling over rocks.

    It was fantastic.

    I walked for an hour and twenty minutes and felt amazing afterward.

    But here’s what I realized:
    1️⃣ I checked work emails while walking. Guilt crept in. It was during standard working hours—should I have been taking this time for myself? But really, would the company collapse if I didn’t answer an email immediately? No. My mental health is more important than instant replies.
    2️⃣ I didn’t drink enough water. Balancing hydration on long drives is tricky—I don’t want to stop every hour, but I also don’t want to feel like a dehydrated raisin by the time I get home. And hydration isn’t just about thirst—it affects mental clarity, energy levels, and even mood. Yesterday, I got it wrong.

    This lack of hydration carried over into today. I woke up sluggish and cranky—not ideal. But I dragged myself to the gym anyway.

    Telling ChatGPT What I Needed

    I explained my situation to ChatGPT:

    Me: “I was in the car for six hours yesterday but managed to get an hour and 20-minute walk in the woods. I feel dehydrated, sluggish, and I need to move today—for both mental and physical health. What do you recommend?”

    ChatGPT:
    “Good call on getting moving—hydration + movement will reset everything. 🚀💪”

    🔹 Recommended Gym Session (Mobility + Controlled Effort)
    ✅ Rehydrate first – Sip water while warming up.
    ✅ Light Warm-Up (5-10 min) – Assault bike or easy row at 2:10–2:15/500m.
    ✅ Rowing (Low-Moderate Effort) – 6,000–7,000m @ 2:05–2:10/500m.
    ✅ Mobility & Strength (if feeling good):

    • Bodyweight squats or light leg press
    • Lat pulldown or seated row (light-moderate)
    • Shoulder & back mobility (band work, face pulls)

    “Today is about movement, not max effort. Get the blood flowing, hydrate well, and reset. 🚣‍♂️🔥 Sound good?”

    7000m Later…

    That’s exactly what I did.

    🚣 7,000m row at 2:05/500m pace—felt good.

    And then… I pushed it.

    💥 3 x 250m sprints

    • First two in 49.5 seconds
    • Last one in 50.5 seconds

    That last sprint? Probably a bit much.

    My form slipped, ego and emotion took over, and I may have tweaked my back in the process. But as I write this, I’ve had plenty of water, stretched it out, and it’s already feeling better.

    Lessons from the Last 24 Hours

    🔹 1️⃣ Taking time for yourself isn’t selfish.
    Stopping for a walk in the woods made me better when I got home. Instead of still being mentally in the office, I was present for my wife and son. The moment my key hit the front door, I was home.

    🔹 2️⃣ Hydration isn’t just about thirst.
    It’s about brain function, mental clarity, and general wellbeing. Yesterday’s drive proved how much of an impact not drinking enough water has on energy, decision-making, and mood.

    🔹 3️⃣ Writing it down makes a difference.
    Journaling this process is showing me how much I live inside my own head. Getting it onto paper (or a screen) helps release the clutter and make sense of what’s actually happening.

    This is The Sub-7 Experiment.

    And it’s becoming about more than just rowing.