I stretched out the legs with a run after work. The knee was at me again - nightmare - not sure how I've gone backwards as I thought I was over the worst of it. Anyway, a total of 8.0kms in 35:31 (4:26's).
Feeling sorry for myself I headed to the local to throw some darts. It wasn't that pretty, it's one of those games that you need to practice regularly at if not you soon lose your touch. Four pints later I was feeling a bit better so headed home for bed.
A bit of poking and prodding at the left quad also - I'll be okay to race buy not nice to be running in discomfort. Time for another proper massage.