It’s Friday.
It’s been a week.
Lots of time spent sitting in the car—more than usual.
One night away from home.
The same amount of work to get through.
And strangely, I’ve really enjoyed it.
What’s kept me centred has been the physical activity. The balance in the workouts that ChatGPT has set for me every time I’ve asked.
Today, I mentioned it’s unlikely I’ll get to the gym this weekend. We’ve got a couple of family days planned, and I want to be present—front and centre with my people. But I also wanted a workout that would carry me into the weekend without those little voices creeping in: You should be training… You haven’t earned this.
ChatGPT delivered:
- 5-minute warm-up
- 10,000m row @ ~2:04/500m at 22–24 SPM
- Final 500m push at higher SPM, under 1:50/500m if energy allowed
- 5-minute cool down
Perfect.
I lined up a good music set and got into the rhythm—mostly.
Around the halfway mark, my focus started to drift. I’d go too hard or too easy. Couldn’t quite settle. At 6,000m, I hit pause. Strategic.
Had some water.
Tightened the straps on my glasses—they were slipping and bugging me.
Then I got back into the groove.
By 8,500m, my ego started chirping: Ease off. Save it for the final 500.
But I caught it this time. Held my rhythm. Kept my pace. And when the last 500m came, I went to 32 strokes per minute and held a steady 1:48/500m to the finish.
I didn’t try to smash it. I stayed in control. Form intact.
That’s the win for today.
This is the Sub-7 Experiment.
The Sub-7 Experiment 