10 miles early while it was still nice and cool. Calf pain was minor to start and pretty much gone after about 3 miles. Kept the pace easy until the last mile in 7:08. PM Around noon I had to go into town so I took my road bike to do a ride on next weeks biathlon bike course. It was about 80 deg by now and sunny. After a 2 mile warm up, I started on the 14 mile course. I was riding hard [about tempo effort]. I messed up the cable too my rear derailleur and it ended up stuck in one gear. I could so I basically ended up with 2 gears since the smallest gear was so low I only used it for a couple of short steep spots. I wound up pushing too big a gear for most of the ride which didn't help my time but probably gave me a good workout. At the end of the ride I quickly changed into running shoes and ran a mile in 6:17 to try and simulate the transition to running. Most biathlons do the run first but but for some reason they switched it last year. It about killed me to try and run fast after racing on the bike last year and it didn't feel too good today either. I would have never kept that pace for the full 5k and I about puked at the end. I have a hard time even walking after a hard ride. I averaged right at 20 mph on the ride
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