Been injured, sick and nothing seems to be going right at the moment. However I've grabbed some old rehab sessions and gotten angry which are the two thing's that got me from a broken leg to national champ in 4 weeks before! This time I'll have 6 weeks!
Endurance (Row and cycle) 1:01:00 
10 minutes rowing with good form (legs) hard. Then the classic session from 3 years ago on the spin bike, 5 warm up, 4x 30/30, 1,2,3,4,5,4,3,2,1 4x30/30 4 down. Resistance was decent and my legs were jelly afterwards but the extensor was painless. Some solid walking without even a tweak makes me confident that I'll be OK for a walk run for a week from mid next week.