Running 15:01 3.1 km (4:51 / km)
ahr:140 max:151 shoes: Nike Pegasus 36
Easy test jog on the treadmill. Still pretty niggly (mostly some tight hip flexors) but knee completely fine. Happy days. Just gonna ease back into training and should be fine hopefully
Cycling 7:00 
Session on the Wattbike- 3x10(2) then 5x1(30s)
Was working pretty hard on this even if the hr doesn't suggest that. Got a nice progression on both the 10s and the 1s and was happy with how I felt.
Cycling 15:08