6km Recovery Pace Run

http://connect.garmin.com/activity/183870896

Distance:	6.05 km
Time:	30:59
Avg Pace:	5:08 min/km
Elevation Gain:	80 m

Shocking run. Now along with the knee my hip/tfl is tight too. Not really any worse pain than yesterday, but a bit fatigued. Tried patella taping but I'm pretty sure I did it wrong. Probably should have cycled today and tried running tomorrow. Will try to tape again as per physio instructions, but I'm not convinced thats it.

12km Aerobic Base

http://connect.garmin.com/activity/183547412

Distance:	12.11 km
Time:	1:00:01
Avg Pace:	4:57 min/km
Elevation Gain:	157 m

One last shot to see how the knee is. Rolled and stretched a heap last night. Rolled and stretched and heat packed and taped and took ibuprofen this morning. Pretty much through every possible thing at it. Not pain free, but reduced and enough to get me through 12k. Not something I want to keep doing obviously, but if I can keep some running while I get fixed that would be ideal.

Off to see Damien again today, feel like my right hip is still pretty tight and that's the root cause. Will find out I guess.

6km Recovery Pace Run

http://connect.garmin.com/activity/183203310

Distance:	6.37 km
Time:	31:00
Avg Pace:	5:10 min/km
Elevation Gain:	74 m

Knee is still not right. Slightly better, feels better at pace which is weird. Ran a 3:41min km. Definitely couldn't hold that pace for too long.

8km Cycle

http://connect.garmin.com/activity/182749048

Distance:	18.21 km
Time:	48:32
Avg Speed:	22.5 km/h
Elevation Gain:	272 m

Starting the week off with a ride. All eyes are on the knee tomorrow.

Write off week

Weekly Totals:

Running: 6.46km

Cycling: 88.49km (1324m elevation gain)

Time: 4:54:53

Knee went, running stopped. Could have cycled more but felt like shit yesterday for some reason. Anyway - that's the week! 

25km Cycle

http://connect.garmin.com/activity/181761213

Distance:	25.30 km
Time:	1:15:45
Avg Speed:	20.0 km/h
Elevation Gain:	446 m

Hilly ride up the mountains. Wind was atrocious, nearly blowing me into the middle of the road a couple of times. Beautiful afternoon though (apart from the wind).

Looking down from the bottom of Bellbird Hill.

Have decided to stay off the feet for the rest of this week. Will start back again Tuesday. Just have to write this week off. Hope that that is the fix. Have changed up the training plan for Sydney. Slightly lower volume peaking at about 100km weeks instead of 115km. Lots of easy running. Mid-week medium long runs scaled back by a few km.

20km Cycle (10k x 2)

http://connect.garmin.com/activity/181436635

Distance:	20.02 km
Time:	52:13
Avg Speed:	23.0 km/h
Elevation Gain:	264 m

10k down to Nth Richmond for a coffee with a Max. Freezing cold - probably about 9 degrees. Wind chill knocked my around, hands were numb. Wet, cold. Coming back was wetter but warmer.

Been stretching all day. Used heat instead of ice. Might have the radox bath later. Don't know how long I'll need to take off. Fucking annoying.