Biking-Trainer 55:01  15.0 mi (16.4 mph)
15 min easy, 2/4/6/4/2 min fast with 2 min easy recovery, 15 min easy bike
Spin bike at the rock gym. Rough start but got better after the 15min warmup. Glad I did not bail on it.
Running (Treadmill) 14:42  1.51 mi (9:44 / mi) +37ft 9:31 / mi
shoes: Salomon Predict RA
Easy jog on the mill to keep pushing the shoulder. I can feel it on these, not painful but achy.