Mon - recovery run 12.6kms in 46:55 (3:43's). Left knee sore after XC - think I twisted it slightly...
Tue - 2km up, 13.8km threshold 45:10 (3:16's), 1.6km down. All up 17.4kms
Wed - rest. Previous days run was stupid and I was limping around as a result with a very sore knee.
Thu - 7km shuffle on the treadmill. Average HR 111. My zones start at 131 so they were junk miles.
Fri - 10km on treadmill in 37:13. Wound it up a bit and knee feeling a little stronger.
Sat - 10km treadmill in 36:36. In recovery zone and good to race tomorrow.