Running (xc/terrain) 44:35  4.4 km (10:08 / km) +385m 7:03 / km
ahr:152 max:170 shoes: karrimor tempo 5 trail
Hills route with extension...
1. 39:00 (19:20, 19:40)
I was frustrated today because the metal wire end was sticking into my knee again, as is fairly usual when I don't train for a few days. I don't have any strong painkillers left so the only relief I can get is if I get out running and try and move it around, or get it swollen up a bit.
The problem was that my cold had seemingly got a little worse again so I really wanted to take another day off. In the end I got changed and ran out into the hills in anger.
It actually went all-round pretty well! It didn't feel any harder than it should have so hopefully not going to extend my cold (maybe I should have started training again yesterday). My body was working well too, everywhere. No glute, groin or calf pain. The best thing however was how my knee took the descending (of which there is a considerable amount on my hills route) - a marked improvement :)
Stretching (static) & Massage 10:00 
Immediately afterwards did some static stretching, if I'm going to start hill training again I've got to recover the muscles properly. Hopefully that way I'll be able to avoid the left-hand side problems flaring up again.