Water Running 45:00 [3] 4.5 km (10:00 / km)
Spent a lot of time stretching the glutes and hips and rolling IT - likely what is causing the pain in the knee. As for the workout. It was the usual business.
6min swim/kick
2 x A/B/C Drills
3 x 5(:40 /:20) / :50 of Hard running A's
Deep Water running until 45min ~9mins today.
Went up to hangar to get in hip mobility, some more drills, and some strides.