Cycling2:16:39  62.59 km (2:11 / km) +327m2:08 / km
Loch kinord and loch davan lolipop out and back on the N deeside. Was so nice on the ordie straights and through braes to muir of dinnet, can’t wait to be able to go orienteering in those areas, hopefully not too long away. Legs were a bit doms-y and feel i still don’t have great cycling strength but very pleased to have kept 27.5km/h av speed even with a relatively strong headwind on the way back. Saw J&SM twice out on their cycle, lots of folk out today.
Running30:46 4.18 km (7:22 / km) +75m6:45 / km ahr:164 max:200
3' jog 1' walk on the trustach trails. Taken a couple of days off running as both knees were just so achy on the last couple runs I did, so took this nice and chill and knees were feeling a lot better today. Still some small aches during and afterwards but nothing like it was, and icing makes it feel better afterwards. Nothing more than 2/10. Running downhill doesn't seem to bring on any discomfort which is good but still avoiding any big downs. Ran through the terrain on the way back, it's nice and even and not technical at all but good to know that the knees are okay through terrain, especially my L. I feel following the run/walk format is still probably best atm as I can properly assess how my knees are feeling in the 1 minute walk
Cycling (road) 1:32:50  39.55 km (2:21 / km) +329m2:15 / km
Last couple days the wind has been easing off in the afternoon so waited a bit till then but no change so just went out ready to face the headwinds again. Up Rhindbuckie and over to knockburn my legs felt awful especially my hamstrings, felt like i was in a bonk but i’d just started. Maybe i just needed a while to warm up cos i felt better after about 10k. Had a couple segments in mind, into the top 20 on the Wee S hill which i’m chuffed with. Took it easy peasy up to the AA box and down to strachan. Got a draft behind a tractor for about a km before i overtook which felt a bit sketchy but he didn’t seem to be pulling in anytime soon. Tried hard on the auchattie loop and noticed my average speed was actually decent for once so kept trying hard on the main road home to keep it high. Knees were fine on the ride but are now achy. Did some icing as i’ve been doing most days