am: easy running with Sumo, then 2-mile time trial in 11:53. No run yesterday, so I was feeling OK and hoping to run 11:40s. 5:55 mile split still felt hard but only a 3 second slowdown is a sign that my strength is coming along.
A total 5 miles running, then 4 mile bike to work.
pm: 4 mile bike home from work.
Note: According to the WAVA Age Graded Caclulator, my time compares to a 25 year old running 9:58. More work to do.