The repeating week Day Session Steps Food Mon Yin yoga 10K, easy Small calorie deficit Tue Dryland, meditation, flow yoga 10K, easy Small calorie deficit Wed Yin yoga plus a hill walk: 4 × 4 min brisk uphill, 3 min easy between 10K Small calorie deficit Thu Pool swim, easy (Z2) 8K Eat enough to maintain weight Fri Short ocean swim, easy (Z2) 8K Eat enough to maintain weight Sat Rest, pack the buoy 6–8K, flat Extra carbs Sun Long ocean swim No target Eat fully, refuel after Sw

Getting from 12K to 15K isn't mainly about fitness. On Sunday your heart rate fell from 106 to 98.5 over 7.5 hours, and your pace held from hour 3 to hour 7. Your heart and lungs have the base already. A 15K adds about 1h45m, so what decides it is three things: recovering fully, getting your shoulders used to more strokes, and fuelling over 9 hours. Each part of the plan targets one of these. Week 1 (Oct 5–11): recover first Endurance improves during recovery, not during the

12K (Session 69) Distance 12,172m on the watch, 7:40 AM to 3:06 PM Time 7:26:06, your longest swim ever Heart rate 103 average, 121 max. 89% Z2, 1% Z3, no Z4 Drift 106 bpm in hour 1, 98.5 in hour 7, so it never crept up Pace Hours 3 to 7 held 3:34–3:52 per 100m, and the last 1,210m was 3:42 The main finding is that on your longest swims, your heart rate held steady or eased down over time instead of creeping up: Swim Change from early to late in the swim Jul 3, 10.4 km Rose b

10K Perplexity Tracker S42 logged. That pace is a landmark number Session 42 — Kellogg North, La Jolla Stat Value Distance 5,799m Duration 2:09:00 True pace 2:13/100m ★ OW PR Avg HR 100 bpm Max HR 115 bpm Z1+Z2 100% Z4 Zero What this means Your previous best OW pace was ~2:33/100m (S38, Jul 16). Today you went 20 seconds per 100m faster at nearly the same average HR (100 vs 101 bpm). That is the Santa Barbara adaptation on full display — 14K over two days, back in La Jolla th