3 mile warmup. 4 mile threshold on the Time Trial Course. 1 mile cool down. Set of pushups before. Core, pushups, rolling, and stretching after. Splits: 5:50, 5:35, 5:35, 5:28. Total: 22:30. Solid first effort back. Took the entire first mile to get warmed up and the wind was brutal but after that I felt better as it progressed. Left knee felt the same as yesterday, some dull soreness and aching. But it never flared up into sharp pain during or after the thresh. Coach thinks it could be arthritis from overuse or bad form during rowing (During my recent rowing stint, my knees bend inward when I pull, so that could be causing issues). Iced my knee for 20 minutes after everything.