My only option was the treadmill and with a 45 minute threshold run on the cards it was going to be a good sweat. Usual 2km warm-up, the 13.4kms in 44:57 (3:21's), then 2kms to finish with. All up 17.4kms.
Not too bad and kept to the bottom of the zone as much as possible.
Then on to the physio with nicely primed sore knee. Some work on the hips and lots of stretches and exercises to work on. I'll stick to the plan and see how I get on.