Knee not feeling so great since the physio treatment this morning (http://www.ncbi.nlm.nih.gov/pubmed/17641600). He says it might hurt a bit after these treatments, but if it does not start feeling better soon he will send me to see someone about an ultrasound to check its the tendon and not a bursa under that.
Stretching/exercises40:00 [1]
Group strength training class at the gym, lots of squat type stuff with some weigths, stuff for the arms (triceps, etc.), some core. Good exercises for knee control with 1 leg squats.
Run from work with Thomas to Bislett, some jumping type exercises before the intervals
Running15:00 [4]
3 times 10 time 30s hard 30s jog while trying to match stuff on a map. Near-ish / behind Kine. Just into the 2nd set we got kicked out of the indoor track cause it was 5 and its only for athletic clubs (although there was practically no one there - someone just wanted to use his power to stop us mid interval and tell us we could no longer run there)... ran the rest outside, and it was a bit slippery on part of the track.
5 times hill intervals, with the intestines / tummy feeling progressively worse on each one... but at least there was a flat bit at the top where it eased off a bit. ~3:40-3:45 per interval with 2-2:30 rest between each (walking down some stairs).