La Jolla Ocean Swim Tracker

Total Distance

0 km

Sessions

Best Pace

/100m

Avg HR

bpm

Session 33 — Cardiac Drift Profile (July 3, 2026)

Z2: 95.9% Drift: +7.3 bpm

10.45 km in 4h 29m · Avg HR 111 bpm · Max HR 126 bpm · Z2 baseline at 104.8 bpm (Block 2). True cardiovascular drift +7.3 bpm over 3.5h — elite masters range.

Weekly Volume (km)

Pace Trend (/100m)

Recent Sessions

Date	Route	Distance	Pace	HR	Conditions	Notes

La Jolla Conditions — August

Water Temp

~68°F

Morning Glass

6–9am

Swell Direction

Hazard

Kelp near Cove

Best Training Windows: Early mornings (6–9am) offer the calmest surface conditions. Mid-week sessions typically see less boat traffic near Scripps Pier. Tide Note: Check tides before Cove-to-Shores swims — low tide exposes rocky shelves near Marine Room.

Your real data will populate the charts above as you import sessions. Session 33 (July 3, 2026) is your baseline.

Drop FORM Goggles CSVs, XLSX, or a ZIP here — or click to browse

Select all files with Ctrl+A — pool and open water sessions both supported. CSV, XLSX, and ZIP formats accepted.

💡

Tip: In the file picker, July and August files appear below June files (sorted A→Z by filename: 0724, 0727, 0729, 0801 come after 0609). Use Ctrl+A to select everything at once.

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#	Date	Type	Distance	Duration	Avg Pace	Avg HR	File

Reset to Session 33 baseline only

🥽 FORM Goggles 2.0 CSV — Pool (per-length)

Two-section CSV separated by a blank line. Section 1 is session metadata, Section 2 is per-length interval data. REST rows are excluded from HR/pace calculations.

Swim Date,Swim Title,Swim Start Time,Swim End Time,Activity Variant,Pool Size,HR Device,Device,Location,Firmware
08/01/2026,,01:42:33PM,03:42:36PM,pool,25,oh1,goggles,,3.13.17

Swim Date,Swim Time,Set #,Set,Interval (m),Length (m),Strk,Move Time,Rest Time,Cumul Time,...
08/01/2026,01:42:33PM,1,1x25,25,25,FR,0:56.00,0:00.00,0:56.00,...
08/01/2026,01:43:29PM,1,1x25,25,0,REST,0:00.00,0:56.00,1:52.00,...

🥽 FORM Goggles 2.0 CSV — Open Water (per-second GPS)

Same 2-line session header. Section 2 contains per-second GPS rows with cumulative Distance (m), Stroke Rate, and HR columns. Activity Variant = openwater.

Swim Date,Swim Title,Swim Start Time,Swim End Time,Activity Variant,Pool Size,HR Device,Device,Location,Firmware
07/27/2026,,08:00:00AM,10:09:02AM,openwater,,apple,goggles,,3.13.17

Timestamp,Distance (m),Stroke Rate (strokes/min),Pace/100,HR
08:00:00AM,0,0,,
08:00:01AM,1.2,32,2:45.0,98
...

📊 XLSX Format (FORM Goggles Export)

XLSX exports from FORM Goggles are automatically converted to CSV and parsed. May include an extra header row (e.g. "# in") before the Swim Date row — this is handled automatically.

Generic CSV Format

date,route,distance_km,duration_seconds,avg_pace_per_100m,avg_hr,water_temp_f,conditions,notes
2026-08-01,La Jolla Cove to Shores,3.2,3264,102,145,68,Calm,Morning glass conditions

JSON Format

[{
  "date": "2026-08-01",
  "route": "La Jolla Cove to Shores",
  "distance_km": 3.2,
  "duration_seconds": 3264,
  "avg_pace_per_100m": 102,
  "avg_hr": 145,
  "water_temp_f": 68,
  "conditions": "Calm",
  "notes": "Morning glass conditions"
}]

GPX Files

GPX files are parsed for <trkpt> coordinates (distance calculation via Haversine) and <time> elements (duration). Route is derived from filename. Other fields default to empty.

Session 33 — Cardiac Drift Profile

Z2: 95.9% True Drift: +7.3 bpm Net Drift: −11 bpm

Block 1 (warmup) at 123.1 bpm excluded from drift calculation. True drift measured from Block 2 baseline (104.8 bpm) through Block 9 (112.1 bpm) = +7.3 bpm over ~3.5 hours.

Cardiac Drift Trend — Open Water Sessions

HR climb rate (bpm/km) · Lower = stronger aerobic base · Bubble size = distance

Cardiac Drift — Peer Comparison

Group	Duration	HR Drift	Source
General endurance athletes	3–3.5h	+15 to +33 bpm	Literature review
Trained Z2 athletes	3h	+9 to +12 bpm	Endurance studies
Untrained age 60+ (JACC 2002)	Stress test	+5.9 bpm	JACC 2002
Dzu — Session 33	4h 29m (3.5h post-warmup)	+7.3 bpm	Actual data

Dzu's +7.3 bpm drift over 3.5h of sustained Z2 swimming falls below typical trained athletes (+9–12 bpm) and well below general endurance athletes (+15–33 bpm). This indicates exceptional cardiovascular efficiency for a 4.5h open water effort.

HR Zones (Empirical)

Z1 Recovery < 104 bpm

Z2 Aerobic ← 95.9% of 10K 104–114 bpm

Z3 Threshold 115–126 bpm

Z4 High Aerobic 127–133 bpm

Z5 Max > 133 bpm

Pace Zones (Empirical)

Z1 Recovery > 3:00/100m

Z2 Aerobic base ← 10K pace 2:30–3:00/100m

Z3 Threshold 2:10–2:30/100m

Z4 Race effort 1:58–2:10/100m

Z5 Sprint < 1:58/100m

Distance Over Time

Conditions Breakdown

Personal Records

Longest Swim

Fastest Pace

Lowest Avg HR

Best Z2 %