Day 119 Bike 30 minutes - 13km, Run 67 minutes - 13km
Total on Week 706 minutes
Enjoying a conference in Banff for work on Teaching and Learning and squeezed in a short bike first thing in the morning and then a run on the treadmill to save my knee and avoid running in the dark. Ended up running the first 8 miles of the Ironman St George run course at a reasonable pace and heart rate. I resisted the temptation to pick up the pace (I was really great) so I could protect the knee and see if it is recovering properly.
A few hours since the run earlier today and the knee is still good so I am going to try another run on it tomorrow. Hopefully I will be able to start ramping up the volume slowly again.