Ran Gratton road today. Went at a nice easy pace with Will and Louis for the first 5km (straight into the wind), then gradually picked up the pace over the back 5km. The knee pain was there but very mild.
Circuit39:00  3.9 km (10:00 / km)
5min warm up, 5,4,3,2,1min hard with 1min easy rest, 15min cool down (elliptical).
Going moving pretty good on the elliptical after Gratton. Made sure I got a really good effort in on the hard intervals.