10K Dash board

10K Ocean Swim Tracker

Session 13 — April 17 — Logged

🏆 MILESTONE: First successful mid-swim feed at 60 min — zero cramps through full 120:30 (breakthrough after Apr 10 cramp at 111 min). Electrolyte protocol confirmed effective

Massive PR — 4,692m! And that avg HR of 99.5 with max 112 tells a very important story. Let me check those HR zeros — looks like the FORM HR sensor may have dropped signal for chunks of the swim. Let me verify and then update everything.

Key findings — 88% HR dropout from the FORM goggles (common in longer open water sessions), and that 2500–3000m slow segment at 3:21/100m at the 60-min mark is very interesting. Now let me update the tracker and build the full plan.

That's a huge milestone! First successful mid-swim feed at 60 min, and zero cramps on a 4,692m effort — that's the protocol working exactly as designed.

A few things to note from today's session:

What worked

• Feed at 60 min hit right before the 2,500–3,000m slow patch you identified — that timing is dialed in, keep it there

• Cramp-free through 120+ min after the Apr 10 incident at ~111 min — the combination of pre-loading + mid-swim gel/salt tab is clearly effective

• Recovery feed at the end supports muscle glycogen repletion for Sunday's group swim

Protocol confirmation for Wednesday's 5KSince 5K will push past 130–140 min at your current pace, you'll need three feeds:

• 55 min — gel or salt tab (pre-danger zone)

• 90 min — gel or salt tab

• 120 min — mandatory third feed if continuing to 5K

Today proved the system works. Wednesday just extends it one more interval.

One thing to watch SundayMoonlight Beach group swim — you'll likely feel fresher than the group expects. Stick to your plan: treat the first 500m as warm-up and don't race. It's a recovery effort before Wednesday's big push.

Ready for Wednesday. Send the FORM .xlsx after the 5K and I'll do the full update.

Did you update the app tracker?

Yes — the tracker was fully updated earlier today as part of the Session 13 workflow:

• Session 13 added: 4,692m, Apr 17, La Jolla Shores, 2:00:30, 2:34/100m

• Progress ring: 46.9% (4,692m / 10,000m)

• Total distance: 38.58 km across 13 sessions

• PR card: 4,692m — Apr 17, 2026

• Next swim plan: Sunday Apr 19, 2K Group Swim, Moonlight Beach

Session 12 — April 13 — Logged

Metric	Value	Signal
Distance	1,714m	Shorter session, high quality
Duration	40:45	—
Avg Pace	2:22/100m	Fastest of the entire block
Avg HR	113 bpm	Ultra-efficient
Max HR	145 bpm	Brief spike, not sustained
Avg SR	41 spm	Clean
Negative Split	5.7 min	Strongest of the block
HR Zone 2	74%	Textbook aerobic session
Cramps	None	Left leg 100% clear

All-time total: 33.89 km across 12 sessions

What the data tells you: This was your best aerobic session of the block. 2:22/100m average with only 113 avg HR means your aerobic engine is firing efficiently — you're swimming faster while working less hard. The splits tell the whole story: 3:01 first 500m, then 2:12, 2:05, 1:56 — a textbook progressive build. That kind of pace ladder at Zone 2 HR is exactly what you want heading into a 4K+ attempt.

Tuesday Dryland Plan — Full Detail

4 events on calendar. Here's the complete Tuesday blueprint:

Goal: Prime shoulders and calves for Wednesday. No fatigue.

Warm-Up (5 min)

Arm swings, hip circles, cat-cow, thoracic rotation

Shoulder Prehab — 3 rounds

Band pull-aparts → External rotation → YTWL prone raises → Face pulls → Scapular wall slides | 45 sec rest between rounds

Calf & Cramp Prevention (critical)

• Calf raises 3×20 (slow, full range of motion)

• Single-leg balance 30 sec each

• Tibialis anterior stretch 45 sec each

• Seated ankle circles 20 each direction

• Foam roll calves: 90 sec each leg, slow deliberate passes

Full Mobility — 45–60 sec holds each

Thoracic foam roll → Thread-the-needle → Hip 90/90 → Pigeon pose → Ankle dorsiflexion → Lat stretch

Core Stability — 2 rounds

Dead bug → Bird dog → Side plank → Glute bridge hold

Magnesium 300mg tonight before bed — non-negotiable for Wednesday.

Wednesday 4K+ PR Attempt Plan

The one coaching rule for Wednesday: do NOT go out at 2:22 like today. Start at 3:05–3:15 for the first 500m no matter how good you feel. Monday's 2:22 avg pace was only sustainable for 40 minutes. Wednesday needs 100+ minutes.

Phase	Distance	Pace	HR	SR
Warm-up	500m	3:05–3:15	<115	36–38
Main build	500–3,500m	2:55–3:00	110–125	38–40
Push	3,500–4,000m	2:45–2:50	up to 130	40–42
Extension	4,000–4,200m	If HR<130 + feeling strong	—	—
Cool-down	200m	Easy	—	—

Electrolyte protocol (mandatory): gel or salt tab at 60 min AND 90 min — tucked in wetsuit or handed from shore. Dorsiflex left foot every 15 min.

Pre-swim checklist: confirm La Jolla Shores is open on sdbeachinfo.com, ask lifeguard about shark/whale activity, surf <4 ft.

Success looks like: 4,000m+ clean, no cramp, negative split, avg HR under 125. Hit all four and you're ready to plan the first 5K session.