I don't think mileage has been low but there has been a fair bit of o-ing the last couple of weeks and that is more important than counting kilometers. That is quality.
You are also doing lots of intervals, which is quality as well but it seems you may have overdone that a little bit since your knee is hurting. For the next week or so I suggest biking, strength and if you do decide to go for a run, run on soft surface, and, as always, preferably in the woods.
maybe consider a switch up in shoes too?
The plan is just to bike until Thursday and maybe go to orienteering if I’m feeling good. If I’m going to do intervals on a bike, is better to do a shorter, faster intervals? Or just whatever I’d do running? I guess I got a week to grab some new road running shoes as well
You can afford an easy week. Recover or try water running
I’ll sneak you into the pool at Mac
Thanks, I'll definitely consider that
...and well I was actually going to just run a solo 5000m on the track. I didn't actually read I had to do a 5 or 10k race until a week ago. So at this point this would be easiest.