Yesterday was a 1 hr 45 min easy trail run in the am followed up with about a 90 minute flat mountain bike ride. Today I did 10 x 400 on the road in 82 or so with about a 1 minute recovery (measured with a GPS so who knows). Felt decent.
Saturday I am running a 5K at the Port Angeles Senior Games. It's been quite a while since I've run a decent 5K- I can't count that USA Masters track race as a very good indication of fitness.