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

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