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.
I’ve just finished a really nice meditative session in the gym. I had time today—no work, no jobs to get back to—so I asked ChatGPT for a rowing session that would let me enjoy the movement, the music, and the mental space.
The plan? 10–12K at around 2:05 to 2:10/500m pace, with an optional push under 2:00 for the final 500 meters.
Brilliant.
I ended up rowing for a full hour—14,200 meters—gradually increasing pace over the last 15 minutes, finishing with a strong 500m at 1:53. Solid. Exactly what I needed.
I checked in with CoachGPT while cooling down on the static bike.
And then—well, the sled area opened up.
Six months ago, I might’ve left it. But now? I couldn’t help myself. I loaded it up to 120kg and went for sled pushes, followed by a few farmer’s carries. Nothing crazy—just powerful, deliberate movement. Finishing the session with some proper grunt.
I told ChatGPT, almost sheepishly, that I couldn’t resist.
It congratulated me. I replied: “I’m a machine.”
And it came back with: “Keep showing up. Keep listening to the engine. And when in doubt… sled it out. 😄”
And I laughed. Out loud.
Who knew?
This is the ongoing—and ever mind-blowing—Sub-7 Experiment.
Funny how one day can feel so different from the next.
Yesterday was my first time back in the gym in about a week. ChatGPT put together a steady, well-paced program based on my comments and a Whoop recovery score of 53%—not high, not low, just middle-of-the-road.
But I didn’t enjoy the session.
Today, I was back in the same gym, with the same recovery score and pretty much the same routine… and it couldn’t have felt more different.
I even caught myself bouncing to the tunes between sets.
Why the change? I think yesterday laid the foundation for today.
I’ve said before that I need this kind of physical effort now. The pull of the weights, the push of the sled, the effort of the row—it keeps me on a more even keel mentally. And while I haven’t exactly been inactive this past week (a 75K cycle and 20K walked), it hasn’t been the right kind of movement.
There’s a different buzz that comes from gym work—weights, functional training, rowing—and I’ve missed it more than I realised.
It’s been a busy couple of days, especially with that 75km bike ride on Sunday. Looking back, maybe I should have paid closer attention to my recovery score that day, too—Whoop had me at 66%. Not terrible, but still yellow. I went out and did the mammoth ride anyway.
Lesson learned: these recovery scores are there for a reason. Sometimes, it really is worth listening.
Today I was planning to go to the gym, but I checked the Whoop score and thought, “Maybe I should actually ask ChatGPT what to do.” The answer? Take a walk and do some light core work. So that’s what I did—and I feel much better for it.
I’m glad I didn’t push it. Old me would have ignored the warning signs and gone full tilt, probably ending up worse off. But this version stopped, asked, and listened.
We’ll see what the Whoop score says tomorrow. Just another data point to factor in.
This is the Sub-7 Experiment—and every day is a school day.
I needed that session in the gym today—really needed it.
The last proper one I did was Friday. It was a big 10K row, and honestly, I overdid it. Afterwards, I ate loads of stuff I shouldn’t have—salty carbs, bread, potatoes. The works. Friday night, I didn’t sleep well. Saturday I was wiped out. I went for a walk, then actually crawled back into bed. Sunday was a good family day, with more walking, and Monday I went out on the bike—46km, and that felt great. Dialled in. Strong. Power was coming back.
Tuesday was quiet—no formal exercise, just walking around town with my son. We had lunch together, and I loved that.
But by Tuesday night, the voices were back.
“It’s over.” “That’s the end of your streak.” “Go and eat. You’re feeling sorry for yourself—go on, eat more.”
And this morning, first thing in my head: “Don’t worry about the gym. Take the day off. You don’t need it.”
But I did. I really did.
I asked ChatGPT for a mental health reset row, and it gave me just what I needed: 30 minutes steady, with three controlled pushes at the end. No heroics, just structure. Just movement. And now, after the session? I feel great. Clear. Calm. More like myself.
Yes, there’s still a hint of impostor syndrome. Still a flicker of guilt for not being at my desk first thing. But honestly? I’d have been useless if I had gone in without that session. My head was all over the place. Now it’s back together.
I’m also realising something really important: Three or four days without movement is too much for me. Physically, mentally, emotionally—it’s just too long. I need the rhythm. I need the space. I need the anchor.
And the real breakthrough?
I chose to do something about it. I didn’t ignore it. I didn’t hide. I didn’t roll over and disappear under the duvet. I noticed it, I owned it, and I moved.
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)
Assault bike or light row – 5 minutes easy
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.
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:
You Showed Up Despite Mixed Feelings – That’s real discipline.
You’re Learning to Pivot, Not Panic – That’s training maturity.
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:
The Sub-7 Experiment 