Monday - 1 hour cycle at the gym. This was at a high intensity and I averaged about 85% max heart rate. Quite a tough session and I wore my knee support to help. 10 minutes core exercises in the evening.
Tuesday- my knee was sore at the back (a new one for me!) and I think it was due to wearing the support whilst cycling! Ran 5x3min repeats at 90% heart rate (average 6:45 pace). Did 6miles total.
Wednesday - rest. Knee and legs feel like they have been worked hard so happy to let them recover. 10 minutes core exercises in the evening.
Thursday - 10K tempo run - 44:45 with an average heart rate of 85%. Felt really good with no knee twinges at all.
Friday - 1 hour cycle at the gym. 10 minutes core exercises in the evening.
Saturday- Brilliant 11.5 mile trail run around Cheyne Hill and Fetteresso forest. Slightly mis-timed as we ended up running off road in the dark with one headtorch between four!
Overall pretty happy with this. I'm feeling my fitness is creeping up and my knee isn't giving me too much bother.