Daily training journal — building toward IRONMAN 70.3 Melbourne.

The fan hum is the only sound in the room.

79 minutes on the trainer. Cadence steady around the mid-80s, heart rate settled after the first ten minutes and stayed controlled. Legs felt available in a way they haven’t all week. Hamstrings looser from the extra stretching the last two days. I kept it aerobic and could have stayed on longer, but didn’t need to.

Evening swim after work. Pool already busy, two to a lane. Easy warm-up into relaxed 100s, breathing every three, stroke count slightly high early and then it calmed as the shoulders warmed. Kept rests short, kept effort honest but smooth. Felt the fatigue at the edges but not enough to pull me out of rhythm.

Grateful for a body that holds two sessions in one day, for space in the schedule to make it happen, and for water that resets the head when the day runs long.

Quiet, strong, and done.