Workout Log - Monday, Mar 2, 2026

Swim (COMPLETED ✅)

Protocol: W10 Monday Easy Swim (80/20 Base Building)

Sessions:

1. 500m in 12:26 (2:29/100m pace)
2. 200m in 5:02 (2:31/100m pace)
3. 300m in 6:54 (2:18/100m pace)

Total Distance: 1000m Avg SWOLF: 49 Avg Heart Rate: 122 bpm Duration: ~25 min

Analysis

✅ Hit full 1000m target with broken intervals (exactly what protocol called for) ✅ SWOLF 49 is solid — efficient stroke (lower = better) ✅ HR 122 avg is good for easy swim — well within Z1-Z2 aerobic zone (<75% max HR) ✅ Consistent pace across intervals (2:18-2:31/100m) — form held up

Notes

• Third interval showed fastest pace (2:18/100m) — good sign of form improvement
• Easy intensity maintained throughout
• Ready for Tuesday hard bike session

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Nutrition Log - Monday, Mar 2, 2026

Daily Summary

Metric	Target	Actual	Status
Calories	2,500-2,800 (easy day)	—	pending
Protein (g)	205-230	—	pending
Carbs (g)	580-812 (easy day, 5-7g/kg)	—	pending
Fat (g)	90-135	—	pending
Fiber (g)	25-35	—	pending

Meals Logged

• Meal 1:
• Meal 2:
• Meal 3:
• Meal 4:
• Meal 5:

Notes:

• Track via MyFitnessPal, Cronometer, or manual entry
• Easy training day (1000m swim) = moderate carbs
• Focus on recovery nutrition

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Daily Metrics

• Mood AM: — (not logged)
• Mood PM: — (not logged)
• Energy: Good (fresh for swim)
• Sleep: — (from yesterday, not logged)
• Weight: — (optional)

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Weekly Progress (W10: 80/20 Base Building)

Day	Workout	Status	Notes
Monday	1000m Swim (Easy)	✅ DONE	SWOLF 49, HR 122, strong form
Tuesday	4x4min Bike (Hard) + Strength A	⏳ PENDING	Threshold intervals, upper body
Wednesday	4mi Run (Easy)	⏳ PENDING	Conversational pace, form focus
Thursday	6x800m Run (Hard) + Strength B	⏳ PENDING	Interval work, full body strength
Friday	800m Swim (Easy)	⏳ PENDING	Technique + kick drills
Saturday	60min Bike + 20min Brick Run	⏳ PENDING	Long session, transitions
Sunday	30min Active Recovery	⏳ PENDING	Walk + stretching

Weekly Volume So Far:

• Swim: 1000m
• Bike: 0 min
• Run: 0 mi
• Strength: 0 sessions