Running30:21 4.66 km (6:31 / km) +65m6:05 / km ahr:148 max:175
30 jog after travelling home. Trails across the road. Not pain free but nothing horrendous. Kept stopping to stretch quads as it feels the irritation is from tight quads/vmo again.
Meant to be another fartlek session but giving the knee more rest. Just a wee jog after tennis to go return rackets. Nothing from the knee, feeling good on the run. More irritated/puffy feeling whilst just around the flat and working than when running.