After sleeping in, I managed to get a relatively quick start on things and was out the door with the bike after a breakfast of a huge homemade fruit smoothie and my usual two cups of coffee (16 ounces total, down from 48 ounces just a couple of months ago).
The ride was excellent. I rode on some back roads that had very little traffic and I really enjoyed continuing to get reacquainted with my bike. Very fun ride. I was also very happy to learn more about the problem I was having the other day with the front derailleur. It was popping off when I was going from my small front gear to my big front one (I don't know the proper terms). But, I found out if I don't cram the shift lever up all the way it shifts fine. I just have to be more gentle.
Biked 20.4 miles @ 16.8 mph/avg.
AHR/MHR - 129/179 (questionable max. HR)
Mid 70s, sunny, windy.
Bike shorts, singlet.
I arrived home and put the bike up, changed into my running shorts and shoes and headed out for a run. The transition was interesting. It took a while to get adjusted to the running immediately after the bike ride. I felt a little dizzy from it for the first mile and a half before I was fully back into the running groove. Energy was great however. Good little run.
Ran 4.6 miles @ 7:53/mile pace.
AHR/MHR - 139/157
Upper 70s, sunny, windy.
Less than a week to go now for the Vermont 100. Taper is going well and confidence is high. Will likely take tomorrow off (good timing, as rain is expected tomorrow and I also want to follow Badwater online). Plan is to run short, single digit mileages on Tuesday, Wednesday and Thursday with some light biking thrown in. Take Friday off, and race is early Saturday (4am start).
Running mileage: 31.1
Biking mileage: 30.9
Kayaking mileage: 7.7