Cycling 13:41 [3] 5.2 km (2:38 / km)
Woke up and knee felt totally fine. Did feel it randomly a few times but was very impressed by how quickly it recovered from a spike in load. Did feel it for first 3-4 mins on bike, but then felt really good after.
Gear 11, started around 70RPM and finished around 80 or so again
Weight Training 30:00 [4]
Felt like maybe I was pushing it by also doing weights, but knee actually felt even better after. Not even a single twinge during leg extensions. Was a bit naughty and did barbell squats but they felt fine. Knee felt the best it had all day after.
2 x 10 hip thruster (23kg)
3 x 10 push ups
2 x 10 20kg barbell squats
2 x 10 shoulder press with 2 x 7kg dumbbells
2 x 10 leg extension (damn I forgot the resistance I used. Maybe around 17?)
2 x 10 hammy curls at 16
2 x 20 one-legged calf raises L
2 x 20 one-legged calf raises R
2 x 10 tricep kickbacks L
2 x 10 tricep kickbacks R
2 x 20 v-sit crunches