roadbiking 52:40  16.0 km (3:18 / km)
Nightride on Mountainbike upto Drumkeragh forest for quick trailrun and back
Trail running 17:37  3.12 km (5:39 / km)
Trailrun at Drumkeragh 3km loop with big hills.
Knee real bad - this is going to take a while, its not as bad as 8 weeks ago at least :-)