10m wup on elliptical, drills and strides and cldn on indoors track, 3 x 5:00 on treadmill at 4% incline, 8:15 pace, w 1min R. good tempo pace at that incline.
a lot of stuff that is like runners agility drillls/strength training, but it made my knee hurt. thats the conundrum, whats good for the knee can also be bad for the knee.