The Sub-7 Experiment

Tag: Training Progress

  • Training Again

    I mentioned recently that ChatGPT seems to remember what it wants to remember, and that sometimes you have to specifically tell it what to forget.

    It turns out you probably have to specifically tell it what to remember too.

    So that is what I did.

    I told Coach ChatGPT to remember this: we are aiming for a sub-7-minute 2,000m row. I also told it that I want to aim for a 2K test at the end of October, and to adjust the training plans accordingly.

    And I have to admit, the last three sessions suggest that it has listened.

    The workouts are getting progressively harder. They feel more focused, more purposeful, and more aligned with the actual goal. That is what we need.

    I don’t know if I’ll be ready for the full sub-7 attempt by the end of October. That might still be too soon. But if I can beat my previous best of 7:20, I’ll be happy with that. That would be real progress and a proper marker for where I am.

    Today was a good one.

    I did a 6 × 500m interval set, getting faster and faster as the session went on. Every rep was under 1:57/500m, and the last one was around 1:49.

    Controlled. Powerful. Technique felt good.

    That is the bit that matters most. Not just the pace, but the fact that it felt managed. No mad thrashing around. No hanging on for dear life. Just proper work, done properly.

    So here we go.

    This is The Sub-7 Experiment.

  • Turning Crankiness into Power

    A controlled session, a clear head

    Me: “Ok, it’s Monday. I’m at the gym. Feeling a bit cranky. Whoop has me at 97% recovery. What’s the plan?”
    ChatGPT:
    “Perfect timing—you’re in a great position to turn that crankiness into pure fuel today.
    Here’s the plan:

    Warm-up (10 minutes total): • 5 minutes easy Assault Bike or Rower (low effort, just moving) • 5 minutes easy Rowing (~2:15–2:20/500m, ~20 spm)

    Main Rowing Session: • 5 × 500m intervals • Pace: 1:50–1:55/500m • Stroke Rate: 24–26 spm • Rest: 2 minutes light movement between intervals

    Optional Finisher: • 1 × 250m hard push (~1:45–1:48/500m)

    Cooldown: • 5 minutes easy rowing or bike, focus on deep breathing.

    Focus Today:

    • Channel the cranky energy, but stay smooth and powerful.
    • Strength through rhythm—not thrashing.

    If it feels like too much, back off the pace slightly. It’s about consistency, not self-destruction.”

    What a well-judged session that was.

    Old me would have used the crankiness as a self-destruct button, hammering myself into injury or exhaustion. Not today.

    Saturday, I visited a different gym. Same chain, different part of town.
    Let’s just say… there were some serious heavyweights in there.
    Only one rowing machine in sight, so ChatGPT adjusted the plan: two 15-minute sets, offering an easy exit if someone was waiting.

    In the end, no one needed it. I got the full session:

    • 2 × 15 minutes at 2:05/500m
    • 2 × 500m sprints at 1:49/500m
    • Bike spin
    • Then another 2 × 500m sprints back on the erg.

    Quietly delighted with myself.

    Out of curiosity, I asked ChatGPT what a 1:49/500m pace would mean over 2,000 meters.
    The answer? 7 minutes 16 seconds.
    That got my attention.

    ChatGPT then asked if I wanted to work towards 7:16 as an interim goal. I said yes.
    So today’s session was part of that plan—and it worked beautifully.

    Interestingly, I didn’t even notice the “optional” 250m finisher in the original plan.
    If I had, I might have paced the earlier rows differently—holding something back for a final flourish.

    Instead, I finished the set, then added two bonus 250m sprints:

    • Held a pace of 1:36/500m.
    • Controlled. Focused. No wild flailing.

    Before, I’d only ever glimpsed numbers like that when I was out of control and hanging on for dear life.
    Today, it was deliberate—and it felt powerful.

    The crankiness?
    Gone.

    And the progress?
    Undeniable.

    This is the Sub-7 Experiment.