Running (Trail run) 22:45 4.84 km (4:42 / km) +94m4:17 / km ahr:147 max:163 shoes: Salomon Speedtrak 2017
Ran around Kings Park, out and back, whilst the kids were doing the Park Run. Knees were OK, even when I tried lifting them up a bit higher, and after a bit I actually felt that I was running, rather than shuffling, for the first time in ages. TRIMP 47.2.
Running warm up/down 3:48 0.71 km (5:21 / km) +4m5:13 / km ahr:134 max:141 shoes: Salomon Speedtrak 2017
I was sweaty enough to actually merit a cool down jog. Amazing! TRIMP 4.7.
So, slipping on some greasy wooden steps whilst carrying a number of heavy bags and falling heavily on the edge of your pelvic bone turns out to be really rather sore. As in instant sciatic pain down the leg and too painful to touch the site of impact ten hours later -sore.
Gym (Cross-trainer) 30:00 4.71 km (6:22 / km) ahr:137 max:155
Pool avoidance again. Wild out, and knees wouldn't like two days' running in a row anyway, so, the hotel gym beckoned. Last-gen fixed height Technogym elliptical, perfect for my knee problems! Might see if Bob can track one of these machines down for me. TRIMP 49.8.
Gym (Cardio) 9:06  2.0 km (4:33 / km) ahr:118 max:122
Easy row, being careful with the knees. TRIMP 10
Strength training10:00 
Core & 'bells. Followed by 25 minutes steam room, what a treat!