Running intervals 40:00  4.5 km (8:53 / km)
shoes: Nike running shoes
Intervals with running club. 5 x 800m with 90 seconds rest
Wasnt really trying, one eye on my knee and the other on eyoc so nothing special. all about 3:05 give or take. Then some speed workafter which i enjoyed.
Knee was 100% apart from jogging home again so i just walked but well happy with it, still stretching it.