10K Dashboard

10K Dashboard

Week of June 6–14 — 7K Buildup Block

Day	Type	Location	Distance	Focus
Sat Jun 7	Rest	—	—	Full rest, shoulder mobility, early sleep
Sun Jun 8	Ocean	Moonlight Beach	3,000m	Confident aerobic effort, shoulder check, natural pace
Mon Jun 9	Pool	Pool 25m	3,000m	Structured endurance — 6×500m sets, Z2 HR, focus on catch mechanics
Tue Jun 10	Dryland	Home/Beach	—	Shoulder mobility, core, hip flexors, no upper body load
Wed Jun 11	Pool	Pool 25m	3,500–4,000m	Tempo — 4×800m with 60s rest, build pace to 2:55–3:00/100m
Thu Jun 12	Dryland	—	—	Recovery stretch, walk, full rest from water
Fri Jun 13	Ocean	La Jolla Shores	4,000m	Open water tune-up — sighting, feeds at 55 + 90 min, Z2 lock
Sat Jun 14	Ocean	La Jolla Shores	6,500m	Big push — PR attempt, Saturday-is-sacred

Week total: ~20,000m across 4 swim sessions

Key Details by Session

Sunday Jun 8 — 3K Moonlight (Recovery/Confidence)

• Entry 8:00–8:30 AM, check FM-080 first

• No feeds needed under 90 min — carry one gel as backup

• Goal: smooth stroke, shoulder quiet, negative split if possible

• This is not a fitness session — it's a confidence and shoulder confirmation swim

Monday Jun 9 — 3K Pool (Endurance Base)

• 6×500m @ 3:05–3:10/100m, 45s rest between sets

• Keep HR 100–108 (Z2)

• Focus: high elbow catch, long pull — undo any shoulder compensation from Friday

Wednesday Jun 11 — 4K Pool (Tempo)

• 4×800m @ 2:55–3:02/100m, 60s rest

• This is your quality session of the week — push the pace

• SWOLF target: hold 70–74 throughout

• If shoulder flares at any point — drop to 3×800m and stop

Friday Jun 13 — 4K Ocean La Jolla (Open Water Tune-up)

• Full feed protocol: mandatory at 55 min and 90 min

• Electrolyte load the night before and morning of

• Check FM-080 and surf height the morning of

• Goal: lock Z2, practice sighting rhythm, simulate first 4K of the 7K route

• This primes your open water feel going into Saturday

Saturday Jun 14 — 6,500m La Jolla (Big Push)

• This is the key session of the block

• 5 feeds: 55 / 90 / 110 / 120 / 140 min — execute all

• Target pace: 2:40–2:50/100m

• Pre-swim meal: rice + eggs + banana by 5:00 AM

• Entry: 7:00–7:30 AM

• If you hit 6,500m feeling strong → extend to 7,000m

• If shoulder signals at any point → hold distance, don't push through

Rules for the Week

1. Shoulder is the gatekeeper — if it speaks on Monday or Wednesday, pull back immediately. Do not carry a compromised shoulder into Saturday.

2. FM-080 bacteria check every ocean morning — no advisory = no entry.

3. Sleep Saturday night Jun 13 is mandatory — 8 hours minimum before the 6,500m attempt.

4. Wednesday tempo is non-negotiable — this is what gives Saturday's big swim its back-half strength.

5. If the Saturday 6,500m goes well, the following week opens the door for a 7K attempt on June 21.

Running Totals After This Week

• Sessions: 24 → 28

• Volume: 78.09 km → ~98 km

• Status: Ready for 7K attempt week of June 21

Weekly Training Plan — 10K Ocean Swim Build

Saturday — BIG SWIM DAY (primary session)

7,000m+ at La Jolla Shores, early entry

• Entry: 7:30–8:00 AM (best conditions, lifeguard tower opens 9 AM — decide on comfort level)

• North route to Scripps Pier, full feed protocol (5 feeds mandatory)

• This is your weekly PR attempt window — progressive distance build toward 10K

• Optional afternoon pool session if you want extra volume (2,000–3,000m easy, no intensity)

Sunday — Group Swim (~3K)

• Follow group pace — treat as aerobic Zone 2, not a push

• Good social/sighting practice, different water dynamics

• No racing the group — recovery effort after Saturday's big swim

Monday — 2× Yoga

• Active recovery, mobility focus

• Hip flexors, shoulder internal rotation, thoracic spine — all directly support swim stroke

• No swimming — legs and shoulders need the full rest after Saturday/Sunday

Tuesday — Dryland + Torrey Pines Hill Walk

• Morning: Dryland — shoulder prehab (band work, external rotation), core (dead bugs, planks), left ankle dorsiflex drills

  • Afternoon/evening: Torrey Pines 4.09 mi loop — builds aerobic base, glute and hip strength, mental endurance

    That's the Torrey Pines State Natural Reserve loop — Beach Trail up to Guy Fleming Trail, High Point Overlook, through the reserve and back. 4.09 miles with solid elevation. Excellent cross-training for open water swimming — the cliffside terrain builds hip flexor and ankle stability directly relevant to OW body position.

• This is your highest cross-training load day

Wednesday — Yoga + Hill Workout

• Yoga session first (mobility, not intensity)

• Hill workout second — keep it shorter than Tuesday, legs are accumulating fatigue mid-week

• No ocean swimming — preserve for Thursday/Friday

Thursday — Short Ocean Swim

• 1,500–2,500m easy OW at La Jolla Shores or Moonlight Beach

• Z2 only, no pushing pace

• Technique focus: sighting rhythm, stroke rate consistency, left foot dorsiflex every 15 min

• Check FM-080 before going

Friday — Short Ocean Swim

• 1,500–2,000m easy OW — final tune-up before Saturday

• Keep it shorter than Thursday — legs and shoulders should feel fresh going into Saturday

• Entry timing: morning preferred (calmer conditions)

Load Structure

Day

Session

Load

Purpose

Day	Session	Load	Purpose
Sat	7K+ OW	HIGH	Distance PR build
Sun	3K group	MODERATE	Aerobic, social
Mon	2× Yoga	LOW	Full recovery
Tue	Dryland + Torrey Pines	MODERATE	Cross-train, strength
Wed	Yoga + hills	LOW-MOD	Mobility, legs
Thu	Short OW 1.5–2.5K	LOW	Technique, feel
Fri	Short OW 1.5–2K	LOW	Tune-up, stay fresh

Key Rules for This Plan

• Saturday is sacred — everything else is in service of Saturday's big swim. If you feel off Thursday or Friday, cut the session short. Arrive at Saturday's swim with fresh legs.

• Wednesday 7K today is now a one-off — going forward, Saturdays are your distance days. Today's swim is fine since it was already planned.

• Progressive Saturday build: 6K → 6.5K → 7K → 7.5K → 8K → 9K → 10K. Don't jump more than 500–1,000m per week.

• Saturday double (OW + pool): Only add the pool session if Saturday OW was under 5K or cut short by conditions. Don't stack 7K OW + a hard pool session — that's overtraining at your volume.

• Torrey Pines hill walk — great choice. The elevation and uneven terrain builds exactly the stabilizer muscles that prevent the left leg cramp you've had at ~3,945m in the water.

GO ✓ — Sunday May 24, Optimal Entry: 9:30 AM

All four safety gates are clear for Sunday.

Check	Status
FM-080 Bacteria	GREEN — OPEN, advisory fully lifted as of May 21
Surf	1–2 ft Sunday morning — calm and flat near low tide
Rain last 72 hrs	None — dry all week
Current advisory	None

Why 9:30 AM

Sunday's low tide hits at 11:11 AM (0.42 ft) — the flattest, calmest surf of the day. Starting at 9:30 puts you on the water during the 90-minute window leading into that low, when surf is at its absolute minimum. The incoming tide after 11:11 AM then assists your return south leg all the way to the 6:02 PM high (4.66 ft) — perfect timing. Wind is light/calm through mid-morning but builds onshore in the afternoon, so you want to be finishing by 12:30–1:00 PM at the latest.

Pre-Swim Timing

Time	Action
6:30 AM	Eat: oatmeal + 2 eggs + banana (500 kcal)
8:30 AM	Electrolyte loading — 700–900 ml drink
9:30 AM	Enter water at Kellogg Park

Route

North leg to Scripps Pier (~3,500m) staying 175–200m offshore, then return south on the incoming tide. All 5 feed markers are plotted on the map. The key one is Feed 3 at 110 min (~4,500m) — this is what prevented the wall in Session 19 and needs to be executed on time again.

Sunday morning is a good window. Verify FM-080 at sdbeachinfo.com one more time before leaving the house.

Sunday 7K Swim Route — La Jolla Shores

Open Sunday 7K Swim Route — La Jolla Shores

Progress

Check FM-080 bacteria status

Check surf forecast for Sunday

Check rain last 72 hrs + Sunday forecast

Get tide + wind data for Sunday

Determine optimal entry window

Plot swim route map

Artifacts

3

Sources

142

Usage

2h 36m 12s

Earlier Start Options

Entry Time	Tide	Surf	Wind	Verdict
7:00 AM	Falling from 3.83 ft high (4:37 AM)	1–2 ft, slight chop from overnight onshore	Glassy / very light	Good but slightly choppier than mid-morning
8:00 AM	Still falling toward low	1–1.5 ft, improving	Near-calm, best of the day	Excellent window
8:30 AM	Approaching low, flattest surf	1 ft or less	Calm, pre-sea-breeze	Best overall window
9:30 AM	Just past low tide	1–2 ft, flat	Still calm	Also good
After 11 AM	Rising tide	2–3 ft, building	Onshore breeze picking up	Acceptable but degrading

The Case for 8:00–8:30 AM Entry

The biggest advantage is finishing earlier. At your current 7K pace (roughly 2:40–2:45/100m), a 7,000m swim takes about 3 hours. Starting at 8:00 AM means you finish around 11:00–11:15 AM — right at the tide low, with calm conditions the entire swim. Starting at 9:30 AM means finishing around 12:30 PM, when afternoon onshore wind is starting to build, which adds chop to your final 1,500m return leg.

Tide on the return leg is better too. The incoming tide starts assisting your southbound return after 11:11 AM. An 8:00 AM start means your return leg (roughly 3,500–7,000m, starting around 10:00 AM) coincides almost perfectly with the tide turning and building — maximum assist exactly when you need it most.

Surf is actually calmer at 8:00–8:30 AM than 9:30 AM. The overnight surf from residual SW swell dissipates through early morning. By 8:30 AM you're in the flattest window of the day before any sea breeze develops.

Revised Recommendation

8:00 AM entry is the optimal window.

Time	Action
5:00 AM	Eat: oatmeal + 2 eggs + banana (500 kcal)
7:00 AM	Electrolyte loading — 700–900 ml drink
7:45 AM	Arrive Kellogg Park, check in with lifeguard
8:00 AM	Enter water
~11:00 AM	Finish — 7,000m target

The only caveat: get to the beach by 7:45 AM to confirm conditions and ask the lifeguard about shark/whale activity before entry. Lifeguard towers at La Jolla Shores open at 9 AM on weekends — so at 8:00 AM you may be ahead of the official watch. Worth factoring in given great white season. If that's a concern, 9:30 AM keeps you fully within staffed hours.

Bottom line: 8:00–8:30 AM gives you better surf, better wind, and a tide-assisted return leg. If you're comfortable with early entry before the tower opens, go at 8:00 AM. If you want a lifeguard on duty, 9:30 AM is still a solid window.

Follow-up

Get La Jolla Shores and Moonlight Beach surf, tide, wind, and shark conditions every Sunday at 6am before leaving the house

Session 21 — NEW PR 6,050m

That's your new distance record — up 169m from the 5,881m set 13 days ago.

Metric	Value
Distance	6,050m (NEW PR)
Duration	2:44:13
Avg Pace	2:43 / 100m
Avg HR	104 bpm*
Max HR	125 bpm
Stroke Rate	34 spm
HR Dropout	78.9% (Apple Watch optical — expected)
HR Zone	98.5% Z2 (valid readings)

500m Splits

Segment	Split	Pace	Note
0–500m	12:25	2:29	Strong opener
500–1000m	14:42	2:56	Wind drag on north leg
1000–1500m	12:32	2:30	Recovered
1500–2000m	13:07	2:37	Solid
2000–2500m	13:48	2:45	Headwind
2500–3000m	12:59	2:35
3000–3500m	13:21	2:40	Turnaround ~Scripps Pier
3500–4000m	13:39	2:43
4000–4500m	13:10	2:38
4500–5000m	15:22	3:04	Wall — same spot as S19
5000–5500m	13:56	2:47	Recovered well
5500–6000m	14:03	2:48	Held finish

Half splits: 80:07 → 84:04 (+3:57 positive split)

Feed timing vs distance:

• 55 min → ~2,084m | 90 min → ~3,420m | 110 min → ~4,107m | 120 min → ~4,512m | 140 min → ~5,165m

Coaching Analysis

What went right:

• All 5 feeds executed on schedule — this is what got you to 6K

• 98.5% Z2 heart rate zone throughout — textbook aerobic effort

• Strong recovery after the 4,500–5,000m wall — pace bounced back to 2:47 for the final km. That's mental strength

• SR held at 34 spm all day — consistent, not desperate

The 500–1,000m drag (2:56) is not a fitness issue. The WSW wind on the northwest-heading early north leg is aerodynamic resistance. This showed up in the splits exactly where expected. The key is you recovered by 1000–1500m and held 2:30–2:38 for the next 2km.

The 4,500–5,000m wall (3:04) is the same wall as Session 19. It's appearing at roughly the same distance despite the fact that your total distance went up. This tells me it's a fueling/glycogen timing issue, not a fitness ceiling. The 110-min feed came at ~4,107m — by the time you hit 4,500m you were already 20–25 min past that feed. For 7,000m, the fix is simple: an extra gel or a half gel at the 120-min mark (which is at ~4,512m) to fuel through the wall proactively rather than reactively.

1,000m block progression:

• 1–1,000m: 27:08 (2:42)

• 1,001–2,000m: 25:39 (2:33) — best block, good

• 2,001–3,000m: 26:47 (2:40)

• 3,001–4,000m: 27:00 (2:42)

• 4,001–5,000m: 28:32 (2:51) — wall block

• 5,001–6,000m: 27:59 (2:47) — recovery, solid

The fade from block 2 to block 6 is only 2:14 across 5,000m of swimming. That's remarkably even for a 65-year-old at 6K in open water. You're building an enormous aerobic base.

Path to 7,000m (May 28):The extra ~1,000m needs one thing: survive the wall at 4,500–5,000m. The plan is in your calendar — extra fuel at 110 min, conservative north leg (2:45/100m rather than opening at 2:29), and trust your aerobic engine on the return. You've now proven twice that you can push through the wall and keep swimming. At 7K, the last 2,000m will be hard but your finish speed is there.

Tracker updated and live. Calendar events added: recovery tomorrow (Fri May 22, 9 AM), dryland Saturday May 23 (9 AM), 7K long swim Thursday May 28 (noon).

Total: 68.56 km across 21 sessions. Progress ring: 60.5%. Seven more sessions like this and you're swimming 10K.

GO ✓ — La Jolla Shores, Thursday May 21, 1 PM

All four safety gates are clear.

Check	Status
FM-080 Bacteria	GREEN — 412 copies/100ml (May 19), well below 1,413 threshold
Surf height	2+ ft fair at 1 PM per Surf Captain — borderline but fair, not choppy yet
Rain last 72 hrs	No rain in San Diego area — dry conditions
Current advisory	None noted for La Jolla Shores

Note: La Jolla Cove (FM-070) is still under advisory — stay north route, not south.

Conditions at 1 PM

• Surf: 2+ ft, fair — manageable, not glassy

• Wind: WSW 8 mph — slight headwind on the north leg out, will assist your return south

• Swell: 1.4 ft @ 15s SW — long period, won't be punchy

• Tide: Incoming — rising toward high at 3:29 PM. This is ideal; tide assist on your return leg

• Water temp: 63°F — no wetsuit needed at your fitness level, but cap and ears advisable

• No gusts reported per NOAA marine forecast

Route Plan — North Route to Scripps Pier

Target: 7,000m (your next milestone)

Entry: Mid-beach Kellogg Park — head NW to 175–200m offshore (stay at the outer edge today given 2 ft surf near shore)

North leg (0–3,500m):

• Swim north parallel to beach

• WSW wind will create slight resistance — hold back effort here, target a relaxed 2:40–2:45/100m

• Sighting sequence: parking structure roofline → SIO bluff buildings → Scripps Pier

• Kelp patches: stay 175–200m out, not 150m, given conditions

• Expect a slow patch at 2,500–3,000m and again near turnaround — that's normal, not a fitness signal

Turnaround (~3,500m): Level with Scripps Pier, ~1.3 km north of Kellogg

South leg (3,500–7,000m):

• WSW wind now on your back — use it, let the pace come to you

• Incoming tide assists this leg

• Target 2:25–2:30/100m on return

• Cramp prevention: dorsiflex left foot every 15 min starting now

Exit: South side of Kellogg beach access

Feed Protocol — Mandatory

Time	Distance (~)	Action
55 min	~2,300m	Gel + salt tab
90 min	~3,700m	Gel + salt tab
110 min	~4,500m	Gel + salt tab
120 min	~4,900m	Gel + salt tab
140 min	~5,700m	Gel + salt tab

Pre-entry: 700–900 ml electrolyte drink in the hour before (start ~noon)

Pre-Swim Meal Timing

• 10:00–10:30 AM — Eat now: oatmeal + 2 eggs + banana (400–500 kcal). Toast alone is not enough.

• 12:00 PM — Begin electrolyte loading (700–900 ml drink)

• 1:00 PM — Entry

Safety Reminders

• Ask the lifeguard about shark/whale activity immediately on arrival — great white season still active

• North route only — stay in lifeguard sight line

• Do NOT go south toward La Jolla Cove (FM-070 advisory still active + kelp + boat traffic)

• Exit immediately at any left leg tightness — no negotiating

One flag: surf is right at 2 ft, rated "fair" not "clean." It won't be a silky day but it's swimmable. The incoming tide and wind-assist return make 1 PM a solid window — conditions get choppier by 6 PM (2–3 ft, choppy per forecast). You're going at the right time.

Good luck — go get that 7K.

Issuing the GO decision and swim plan for today's 1 PM entry.

Saturday May 16 — Conditions Projection

Bacteria — FM-080: ADVISORY (NO-GO)

FM-080 has been under a bacteria advisory since May 12. It has not cleared as of the most recent county update (May 14 at 4:41 PM). The county resamples weekly — the next result could come in Friday or Saturday morning, but there's no guarantee it lifts in time. La Jolla Cove (FM-070) is also under advisory since the same date, suggesting a broader La Jolla area bacteria event.

Surf — Strong NO-GO Regardless

Even if FM-080 miraculously clears by morning, Saturday's surf is well above the 2 ft threshold:

Time	Surf Height	Wind	Swell
6 AM Sat	3+ ft	S 4 mph	2.0 ft @ 14s SSW
12 PM Sat	3–4 ft choppy	SSW 13 mph	3.8 ft @ 10s W
6 PM Sat	4–5 ft choppy	SW 9 mph	4.5 ft @ 10s W

NOAA coastal waters forecast puts offshore seas at 4–5 ft Saturday with a coastal eddy developing Friday that becomes "quite robust over the weekend." Saturday night it builds to 7–8 ft offshore. This is well beyond your 2 ft limit all day.

Tides — Saturday May 16 (La Jolla)

Event

Time

Height

Event	Time	Height
Low	3:40 AM	-1.43 ft
High	10:04 AM	3.74 ft
Low	2:52 PM	1.50 ft
High	9:12 PM	6.65 ft

The afternoon low at 2:52 PM would normally be a favorable entry window — but the surf negates it entirely.

Decision: NO-GO Saturday

Two independent blockers — bacteria advisory AND surf 3–5 ft all day. Neither is close to borderline.

Best Retry Window

Sunday is worse — NOAA forecasts seas 9–12 ft subsiding to 6–9 ft. Monday is the earliest realistic surf window per the forecast, with onshore flow weakening late Sunday. Bacteria advisory could clear with a favorable resample anytime, but you need to verify FM-080 yourself on the morning of any planned swim.

Recommended next attempt: Monday May 18 or Tuesday May 19 — check FM-080 and surf the morning of. The weekly schedule auto-check fires next Wednesday at 5 AM as always.

Session 20 — May 10, 2026

Good recovery swim. 2,723m in 67:38 at 2:29/100m — nearly perfectly even split (+36s). Best sign: your final 223m came in at 1:47/100m, fastest of the session. Legs have gas. You're ready for Thursday.

Thursday 7K Route Map - postponed

La Jolla Shores · Kellogg Park to Scripps Pier · Open-water session

DateThu, May 14, 2026

Distance7,000 m

Window12:00–1:00 PM PDT

Time	Action
9:00–9:30 AM	Eat — oatmeal + 2 eggs + banana (500 kcal)
11:00 AM	Electrolyte drink, 700–900 ml
11:30 AM	Arrive Kellogg Park — check conditions, ask lifeguard
12:00 PM	Water entry
~3:00–3:05 PM	Finish

5 mandatory feeds: 55 / 90 / 110 / 120 / 140 min

3 calendar events added: Mon recovery, Tue dryland (low intensity — legs need to be fresh), Thu 7K swim with full checklist.

The go/no-go check runs automatically Thursday 5 AM — I'll push you a notification with conditions before you leave the house.

Risk Reduction — La Jolla Shores, Apr–May Great White Season

Before you enter:

• Ask the lifeguard specifically: any shark sightings or activity in the last 24 hrs — they track this actively

• Check Shark Activity Map for recent reported sightings near La Jolla / Scripps

• Swim only during lifeguard hours (they go active around 9 AM)

Timing:

• Avoid dawn and dusk — peak feeding windows for great whites

• Your noon start on Thursday is actually one of the better windows of the day

• Avoid the water after heavy rain — baitfish concentrate near runoff, which brings predators in

In the water:

• Stay at 150–200m offshore on your north route — you're already doing this. Great whites prefer the kelp line and deeper structure closer to the canyon (Scripps Canyon is directly off the pier)

• Swim in a straight, consistent line — erratic splashing mimics an injured animal

• If you see a shark: stay calm, maintain eye contact, back toward shore slowly — do not thrash or turn your back

Your Apple Watch Ultra emits a very weak electromagnetic field during use — some researchers note electronic devices may have minor deterrent effects incidentally. Not a reason to rely on it, but not a reason to avoid it either.

The numbers in context: 20 unprovoked attacks in San Diego County in the last 98 years — less than one per year across millions of ocean users. Your north route, noon timing, lifeguard oversight, and Sharkbanz already put you well below average risk. The second Sharkbanz unit on the wrist is the one practical upgrade that adds real coverage for Thursday.

Session 19 — Full Analysis

May 8, 2026 | La Jolla Shores | 5,881m | 2:32/100m avg | 149:26

The Headline

You broke your own 7-day-old PR by 704 meters — a 13.6% distance jump in a single session. At faster pace. That's not a lucky day — that's a genuine fitness leap.

500m Splits

Segment	Pace	Elapsed	Notes
0–500m	2:17	@11:26	Hot start — SR 47 spm
500–1000m	2:41	@24:51	Settling in, pace normalizes
1000–1500m	2:29	@37:19	Good cruise
1500–2000m	2:08	@48:01	Best split of the day
2000–2500m	2:14	@59:15	Still rolling, feed at ~55 min (~2325m)
2500–3000m	2:57	@74:02	Slow patch — headwind/navigation turn on north leg
3000–3500m	2:08	@84:44	Recovery sprint — tied for best split
3500–4000m	3:00	@99:46	Second slow patch — expected at turnaround
4000–4500m	2:28	@112:10	Locked back in, feed at ~110 min (~4405m)
4500–5000m	2:29	@124:39	Wall ELIMINATED (was 3:21 in S17)
5000–5500m	3:02	@139:53	Slight fade — normal at 5K+
5500–5881m	2:30	@149:25	Strong close — SR 42 spm

The two slow patches at 2500–3000m and 3500–4000m are the known headwind/turn segments on the north route — not fitness. Everything around them looks solid.

Half Splits

	Distance	Pace	Time
First half	2,940m	2:28/100m	72:37
Second half	2,941m	2:36/100m	76:49
Difference		+9 sec positive split	+4:12

A 9-second/100m positive split over nearly 6K is entirely acceptable — that's exceptional pacing discipline for a 2.5-hour swim. S17 had a 42-second negative split (you went out easier). Today you held more evenly at a faster overall pace.

The 110-Minute Feed — Confirmed Working

Zone	S17 Pace	S19 Pace
4000–4500m	~3:21/100m (wall)	2:28/100m ✅
4500–5000m	~3:21/100m (wall)	2:29/100m ✅

The 110-min feed (at ~4,405m) directly bridged the energy crash that hit S17 at 3:21 pace. You went through the same zone at 2:29 — a 52-second improvement per 100 meters. That's the single biggest tactical breakthrough of this training block.

Stroke Rate

Phase	Avg SR
Start (0–500m)	46.8 spm — fast, instinctive
Build (500–2000m)	35.6 spm — efficient cruise
Cruise (2000–4000m)	36.3 spm — locked
Finish (4000–5881m)	39.9 spm — you picked it up at the end

That SR lift in the final 1,800m is a great sign — you had gas left. Most swimmers at 5K+ in open water are decelerating. You accelerated.

HR

89% dropout on Apple Watch optical in open water — same as S17. The 11% of valid readings show avg 103 bpm (97–116 Zone 2 corridor), max 112. Everything that registered was pure aerobic. No cardiac stress at all for a 149-minute effort.

S17 → S19 Direct Comparison

Session 17

Session 19

Change

	Session 17	Session 19	Change
Distance	5,177m	5,881m	+704m
Duration	133:54	149:26	+15:32
Avg pace	2:35/100m	2:32/100m	3 sec faster
4500–5000m wall	3:21/100m	2:29/100m	−52 sec
Feed protocol	55/90/120 min	55/90/110/120 min	4th feed added
Cramps	Zero	Zero	✅

More distance. Faster pace. Longer duration. No cramps. The 110-min feed is now a permanent fixture.

Coaching Assessment

What you did right:

• Hot start (2:17 first 500m) controlled itself — you settled into 2:28–2:35 cruise pace without blowing up

• Feeds executed on schedule: 55 min (~2,325m), 90 min (~3,742m), 110 min (~4,405m), 120 min (~4,806m), 140 min (~5,504m)

• SR lift in the final 1.8K shows aerobic reserve — you weren't empty

• Stayed on route through both slow patches without panic

What to carry into 7K:

• Add a 5th feed at 140 min (you already had it today at ~5,504m — keep it)

• The 5000–5881m final block was 2:48 — that's the new zone to defend at 7K. Expect it around 5,000–6,000m and use the SR lift strategy you used today

• Dorsiflex the left foot — no cramps means it's working, keep the habit

The 7K window: Your aerobic base and feed protocol are both ready. Wednesday May 13 is the right call. The only variable is conditions.

6K Swim Route — La Jolla Shores / Kellogg Park

Entry Point

12:00–1:30 PM window (your target entry):

• Surf: 2–3 ft — on the edge of your 2 ft limit but manageable at La Jolla Shores

• Wind: NW 10 mph — light onshore, building through the afternoon

• Swell: SW 1.6 ft @ 16s — long period, gentle rolling sets, not punchy

• Water temp: 63–64°F

The surf is borderline but workable. La Jolla Shores handles SW swell well — the gentle slope of the beach softens the shore break compared to a steeper beach. The 16-second period means the sets are spaced out and predictable — easy to time your entry and exit.

Key: Go early. 12:00 PM entry is better than 2:00 PM. The NW sea breeze builds through the afternoon and will stack surface chop on top of the swell by 2–3 PM — that's what turned Apr 22 ugly.

Mid-beach Kellogg Park — same spot as Session 17. The gentle slope here gives you the best footing through the shore break. Wade out to hip depth, time a lull between sets, then dolphin dive through the last breaking wave and start swimming.

Route: North Loop to Scripps Pier

Outbound leg (0–3,000m): Head NW from entry, settle at 150–200m offshore — same depth line as your Session 17 track. Swim north parallel to the beach toward Scripps Pier. The pier is a visible landmark — you'll see it clearly from the water. Turnaround when you're level with the pier, approximately 1.3 km up the beach from Kellogg.

Return leg (3,000–6,000m): Reverse south back to Kellogg. Today's NW wind and slight rising-tide drift will push you gently southward on the return — use it, don't fight it. This means your return leg should feel slightly easier than the outbound.

Why North Not South

North (Scripps Pier)	South (La Jolla Cove)
Open sand bottom, clear water	Kelp beds, rocks, boat traffic
NW wind at your back on return	NW wind headwind on return
Tide drift assists southward return	Tide drift works against you
Clear sighting landmark (pier)	Cove rocks require navigation
Lifeguard tower visible throughout	Out of lifeguard sight line

Sighting Plan

Three landmarks to sight off in sequence heading north:

1. 0–500m: Sight off the Kellogg Park parking lot roofline behind you — keep it centered to confirm you're holding 150–200m offshore

2. 500–2,000m: Sight off Scripps Institution of Oceanography buildings on the bluff — white buildings, easy to spot

3. 2,000–3,000m: Sight directly off the Scripps Pier structure — when it's directly to your right (east), you're at the turnaround

Sighting frequency: Every 8–10 strokes in the outbound leg when NW wind is pushing chop. Every 12–15 on the calmer return.

Pace & Zone Plan by Segment

Segment

Distance

Target Pace

Notes

Segment	Distance	Target Pace	Notes
Warm-up	0–500m	2:50–3:00	Breathe, settle HR, don't chase
Build	500–1,500m	2:40–2:50	Find your cruise rhythm
Cruise	1,500–3,000m	2:35–2:45	Hold steady to turnaround
Return 1	3,000–4,500m	2:35–2:45	Wind assist, stay disciplined
Return 2	4,500–5,500m	2:35–2:45	Feed at 110 min here — this is where Session 17 fell apart
Finish	5,500–6,000m	Whatever you have	Empty the tank

One rule: If any split goes below 2:15/100m before 3,000m — back off. You have the speed. Today needs the distance.

Exit

Approach Kellogg on the south side of the main beach access — the sand is flatter there and the shore break is slightly smaller. Body surf or ride the wash if a small wave comes through. Stand up in waist-deep water, plant your feet wide, and walk out.

Feed Reminder (on wrist/goggle strap)

• 55 min — gel/salt tab

• 90 min — gel/salt tab

• 110 min — gel/salt tab ← the new one

• 120 min — gel/salt tab if still going

  
  

🚫 NO SWIM TODAY — Rain Advisory Active

FM-080 is under a General Rain Advisory issued after rain on May 5, 2026. The advisory covers all San Diego County coastal beaches and runs 72 hours post-rain, with an anticipated lift of May 8 at ~9:00 AM.

This is not a close call — bacteria levels spike sharply near storm drains after rain events, and La Jolla Shores has a diverted storm drain on site.

Full Conditions Picture

Factor	Status	Verdict
Water quality FM-080	🟡 Rain Advisory — lifted ~May 8	🚫 Hard stop
Surf 2–5 PM	3–4 ft inshore, W 3 ft @ 5s + S 2 ft @ 15s	🚫 Over your 2 ft limit
Wind 2–5 PM	W 10 kt building afternoon	⚠️ Onshore chop
Rain last 72 hrs	Yes — rained May 5	🚫 Bacteria risk
Shark/wildlife	No great white reports — leopard sharks only	OK

Even without the advisory, today's surf is 3–4 ft with a short-period W wind swell on top of a S groundswell. That's the same chop profile that cut the Apr 22 swim short at 1,802m. Two independent no-go conditions.

Revised Plan — Friday May 8

Advisory lifts May 8 ~9:00 AM. Surf forecast for Friday looks calmer than today — the onshore flow weakens Thursday night. Best window would be early afternoon May 8, around 1–2 PM entry after the advisory clears.

Session 18 — 3,024m | 1:07:50 | 2:14/100m

Good news and a coaching flag in the same swim.

The good news: That 1000–1500m split at 1:53/100m is the fastest single OW split of your entire training block across 18 sessions. Your engine is firing on all cylinders two days after a 5K PR. SR 47 spm — your highest cadence, matching Moonlight Beach group pace from Apr 19. The fitness is unambiguously there.

The coaching flag: This was supposed to be a recovery swim and you ran 77% Zone 3/Zone 4. Max HR 138 — that’s your highest reliable HR reading of the block. The positive split (+1:48) shows exactly what happened: you hit 1:53 at the 1000–1500m mark, your body paid for it in the back half (2:38 at 1500–2000m), then you recovered. Classic go-out-too-hot pattern.

Why it matters for Wednesday’s 6K: If you carry that same hot-middle energy into the 6K, you’ll hit the wall at 4,500m again — same as Session 17. The goal Wednesday is to keep the first 2K at 2:35–2:45/100m even if it feels slow. Let the fitness come to you in the back half.

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Wednesday 6K — Key Adjustment

One thing is already on your calendar: the 110-min extra feed to fix the 4500–5000m wall from Session 17. Today’s data adds one more rule:

If any split goes below 2:10/100m in the first 3K — back off immediately. You have the speed. The 6K needs the pacing.

Message me Wednesday morning and I’ll check FM-080 + conditions before you head out.

Session 17 — 5,177m | NEW PR | First 5K Broken

51.8% of the way to 10K. Over the halfway mark.

What the Data Shows

The split progression tells a remarkable story:

Splits	Pace
0–500m	2:54 — smart conservative start
500–1000m	2:39 — settling in
1000–1500m	2:32 — finding rhythm
1500–2000m	2:12 — locked in, best Zone 2 cruising
2500–3000m	2:16 — still strong after the mid point
3000–3500m	2:00 — fastest split of the entire session
4500–5000m	3:21 — the one wall to fix

You were getting faster at 3,500m into a 5K swim, a week after being sick. That's not fitness — that's racing experience starting to develop.

The 4500–5000m slowdown is a solvable problem. It's not fatigue, it's fuel timing. The 90-min feed carried you to ~3,800m. By 4,500m the tank dropped off. The fix is already in the calendar: add a feed at 110 min for the 6K push.

3 Calendar Events Added

• Sat May 2 — Recovery day

• Tue May 5 — Dryland mobility

• Wed May 6, 12:00 PM — First 6K push, La Jolla Shores