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

Same route map from S61 — confirmed: yesterday's track went from La Jolla Cove north, with the significant drift/zigzag visible through La Jolla Shores (the navigation loss from the gunked goggles showing clearly in the GPS trace). Next Sunday's route is La Jolla Cove → Scripps Pier and back = ~12K out-and-back, much tighter and more controlled than the one-way north attempt. Here is your W8 plan designed around maximum freshness for Sunday Sep 6. W8 — "Hold & Repeat" Week Go

10K Ocean Swim Tracker Given you lost nearly a week to illness, here's the full protocol from right now through post-swim: Now — 5:20 AM Hydration reset first. Your body is still recalibrating electrolyte balance post-illness. Start immediately: 500 ml water with electrolytes (not plain water) If you have coconut water, even better — natural sodium/potassium No coffee yet — it's a diuretic and your kidneys are still catching up Light movement only. A 15–20 min easy walk this