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.
The Sub-7 Experiment 