The day started cooler...thank goodness...altho, still very humid. But with a temp of only 75 degrees and mostly overcast, it felt wonderful. Started from the house and rode out to the Trace, headed north, turned back at 43 exit (between mile marker 114 and 115). Had to keep gearing lower than my normal preference to stay in the 90 rpm cadence range during the 20' intervals. Even if I was mid to high 90s, going up a gear put me under 90 and I would have to work too hard to get back up. Once I got a rhythm, it wasn't that bad, and speed was pretty good. Overall average not so fast, but the first and last 10-15 min were super easy on surface roads to/from the house, knowing I still had to run for 90 min.

Saw a couple of pretty big gators in the rez.

Sun was breaking through and it started to warm up for my run. 80ish when I got started and more sun than clouds. But I felt surprisingly good. Set the watch to 14:30/:30 run/walk intervals, headed from the house and did a loop in the Trace Vineyard neighborhood, around the schools, into St. Ives, and then a loop+ in Highland Ridge for the last 3.5 miles. Found a comfy z1 pace for the first part. When I figured I had 2-2.5 miles to go, I kicked it up and found I was keeping a pace in the low 9s, which allowed me to bring the overall average down a teeny tiny bit under 10 min/mile. I am very pleased with that after a long hard weekend of biking and running.

Met HB group at Viking store, but actually rode alone. No one is interested in my z1 rides. For first 2 hours, did out and back north on Trace. Refilled, then headed out Madison backroads toward Pocahontas. It was very humid and quickly warmed up to 90. Early morning clouds broke and had sun most of the time. First half on the parkway was smooth and mostly flat. Second half was rough and hilly. Roads seemed particularly awful, for some reason. Went the easy way down Cavalier and through Mt. Leopard. Made myself drink more than I normally do. Still not up to the 1 bottle of water per hour advised by Coach Debi, but I did drink 2 bottles of water and 1 bottle of Heed during the ride.

Started the run slow and followed the standard pub run route with a little added on at the end. I was able to pick it up at the end, but I was really glad it was over.