28km Cycle + 7x100m Run Throughs + Strength

http://connect.garmin.com/activity/265368749

Distance:	28.10 km
Time:	1:08:48
Avg Speed:	24.5 km/h
Elevation Gain:	219 m

Damn cleat came loose which slowed things considerably. Usually carry the allen key but didnt this time. Still tingling in the feet. Legs feel much looser after massage.

7x100m Run Throughs
http://connect.garmin.com/activity/265411698

Distance:	3.71 km
Time:	25:03
Avg Pace:	6:45 min/km
Elevation Gain:	29 m

Jogged a few laps in the new Nike Pegasus then changed in to the Hagio and jogged a lap before doing the 100's - started to have a bit of ache around the left knee - top of tibia and also laterally around the head of the fibula - kind of where the itb runs. Bit dodgy that after all this rest its still there. Only a low level of discomfort but called it off anyway.

3x15 Clams
3x15 Lateral leg raises
3x15 Prone leg lifts
3x15 SL Squats
2x20 Calf raises