Notes from between the intervals.

• Oct 2026

  SWIM

  The fin is a pacing strategy

  Holding even splits is easier when you imagine something gaining on you. We don't make the rules.

• Sep 2026

  RUN

  Rep six is the whole workout

  The first five are setup. The last few are a victory lap. Six is where you decide what kind of week it is.

• Sep 2026

  RIDE

  Headwinds are free resistance training

  Out into the wind, home with it. Mostly. Sometimes it changes direction out of spite.

• Aug 2026

  BRICK

  Your legs will forget how to run. Briefly.

  The first kilometer after the bike feels borrowed. It comes back. Keep the pace honest anyway.