Work out regime

anthophora

I am curious about people's thoughts on my workout program...and many thanks to anyone who takes the time to read this and comment!!

First, my goals:

1) I want to lose between 15 and 25 lbs.
2) I love mountain biking, running and hiking.
3) Fitness goals of 225 bench 10 times, 315 squat 10 times, sub 48 min 10k (these goals are arbitrary but seem a measure of fitness to me)
4) I want to maintain some semblance of this as my kids get older so I can bike, run and hike with them into my 50s and 60s.
5) I have a demanding job, a wife and two school-age kids so, sadly, I can't spend too much time on this stuff.

My workout (I am trying to get 5-6 total a week in):

2-3 days a week with always a day in between my lifting is as follows:

Workout A: Squat (4 sets of 5 reps); Lunges superset with overhead dumbbell press (3 sets of 8 reps) - 2 mile run as fast I can go (sub 16 minutes)

Workout B: Bench x Deadlift Superset (4 sets of 5 reps); dips and pull-ups superset (3 sets of 8 reps) - 2 mile run as fast I can go (sub 16 minutes)

2 -3 days of 4 mile run
1 long (6 mile run)

Diet...My only goals are two-fold: 1) Keep my calorie intake to a 20% TDEE deficit and 2) my protein levels around 1g/body weight (200ish).