Cycle back from Mentone beach

20 minute swim

Easy 6km

Cycle to Mentone beach

Cycle back from tennis

I could tell early on it wasn't going to happen today. Usually I can tick off a few laps at 3:00/km and feel pretty smooth but I was simply straining too much early on today. Maybe I was a little flat having not done any harder running for 4 days apart from strides. Possibly needed a mini-session in there.

Went through 3km in around 9:06 and after that the pace started dropping. Was good to have some company through the first 3-4km but after that the rest was solo. Grinded it out and tried to limit the damage as much as I could. First half in 15:16, second half in 15:39.

Good to at least tick off another sub 31 run. The 7th time I've done that and the 6th time on the track. 

Shows that I've got plenty to work on. What struck me after the race is how sore both of my front ankles were. Not sure why that was. Plus certainly some calf fatigue too.

I think I leak energy in my mechanics, which is why my ankles were so sore afterwards and aerobically I have to work overtime to compensate for this. When I'm stronger aerobically I can largely compensate for this inefficiency but if not I just can't sustain it. Need to improve from both angles. Need to get aerobically stronger. More mileage and more extended continuous aerobic efforts, as well as continuing to work on the biomechanics to reduce the energy leakage. 



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Michael Kernahan

Zatopek B race- came 4th in 30:55

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Cycle back from Mentone beach

20 minute swim

Easy 6km

Cycle to Mentone beach

Cycle back from tennis

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