Cross training hills 1:00:00  8.0 mi (7:30 / mi)
Hills on the cross trainer. For an hour. Thought it was gonna be unbearably boring but actually found the time went quicker when the resistance kept changing. Really hard - HR barely dropped below 180 in the last 15 mins. Sweaty betty.
Strength and Conditioning15:00 
Mostly squats with 2.5kg weights. Mrs muscles.
Left leg pain now predominantly in my knee?!? What is going on. Still can't run on it at all. If only the physio wasn't £50 a sesh.
50 min tempo on the elliptical. Hard to equate the effort required for this with the effort required for the same intensity of running, but aimed to keep HR between 170 and 180 the whole way. At least it mirrors the motion of running so is hopefully working similar muscle groups. Also no pain from the shin, phew.
Sundays are for exploring. Went out on the bike up to Garsington and explored the back lanes round there.Then back down through Horspath and home. Nice to be out of the city but the countryside feels a bit dominated by the BMW factory.
Getting more confident cycling on the roads. Perhaps next Sunday I'll make it to Watlington.