Cycling warm up/down 20:00  6.0 km (3:20 / km)
Cross Trainer 45:00  6.5 km (6:55 / km)
5mins easy at start and end. 2:1 intervals inbetween.
Stretching/Physio 20:00 
10mins before (i am soooo tight) and 10 after.
Physio appointment. Massaged my quad and loosened it off a bit, quite sore but better after! Knee doing ok but taped up again after.