Two 3.7-mile city rides and a 5K run with a podcast of electronic music of 150 bpm. My time was abysmal: though the beat was fine, I have no length to my stride at all. Part of that is stupid knees; most of it is lack of weight-training. I didn't expect to do 6 mph on pavement as I did once on a treadmill, but 4 mph is pathetic. Perhaps I could hire a lion to chase me. Or a jellyfish. I hate jellyfish.