Back to the gym. A 1km warm-up so I could get a rolling start for the 10km tempo run. So the treadmill was at full tilt for the 10km and the resultant time was 37:16. All up 11km.
The right knee was a lot better. No pain throughout the run. Very happy. Nice to dodge a bullet.
The left knee is the same as it has been the last few months/year. Occasional dull pains but I've got used to it now and it can be controlled by stretch and massage.
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