9:00AM - from OFC - ~91mins as follows: 61+mins moderate w/~45sec walks at the top of the 10min marks, then 30/30's (30secs @~3K effort/30secs easy) on the Cape Cod 5K course, 20:54 for the 5K (cumulatively a 6:45 pace). Felt OK...maybe a little sluggish. Plan to spend a bit of time on speed development over the coming weeks. At this age, it seems to vanish quickly if you don't give it regular attention. Doesn't have to be a lot...but it needs to be there. Use it or lose it I guess.