Saw the physio today, gave me some more ultrasound etc. also taped it again and gave me some exercises today. Seems to be getting quite a bit better but playing it safe went out for a bike ride. Was good once I got out of the traffic but did feel a bit vunerable to getting hit by a car once I got on the fast main roads in the dark.
Accross suspension bridge down to avonmouth bridge, into Pill and back out to Portbury then South to Failand then back to suspension bridge and back. Big long climb back from avonmouth where it was probably intensity 4.
Cycled to work - knee felt good when I woke up but a bit dodgy on the bike, similar on the way back hurt slightly. Tried to find a good extended bike ride but failed, got stuck in traffic several times and got lost, hence the slightly slow average speed. Knee doesn't feel too bad now but very aware of it, seems to come and go slightly, tends to stiffen up when my knee is bent for any length of time. Physio tomorrow.
First test on my knee, bit twingey but fairly encouraging.
Run (Team monday) 24:00  5.0 km (4:48 / km)
After cycling was ok tried a short run, as cycling bit twingey but not too bad, really had to hold myself back as I felt really fresh and just wanted to go for it. Was quite frustrating, will see how it feels tomorrow.