Walk (And some jogging, until..) 43:00  4.5 km (9:33 / km) +60m 8:57 / km
Tubigrip on both knees isn't enough it seems. Now I have a 3rd one on my right ankle which twisted so badly today, on I don't even know what, that I heard it make a popping noise. Prior to this, my knees felt OK shuffling along after a good walk warmup, but I had increasing pain up the inside of that ankle. I remember now that my Salomon Speedcross shoes have brought on the same pain previously - in fact pretty sure that's the last time I twisted my ankle, when I last wore those shoes. I'm thinking they are too medially supportive with the addition of my orthotics, which is putting too much strain on my ankle to try & stabilise. Hence it eventually gives up and rolls over.
The good thing about an ankle injury is I can still spin, and do a bunch of strength stuff. Once I stop being cranky, I will get on to that.