Yesterday evening I ran the Dore moor road loop that's my traditional Tuesday circuit. Before and during my knees felt fine although today the left is a bit delicate around the patellar tendon (again!). I'm going to the physio next week so I wonder if she'll advise more recovery time?
For some unknown reason the first 1.5km didn't record on my GPS so the whole trip pace appears slower than it really was. It was fairly slow though as shown by individual segment times. Anyway, I shouldn't be bothering with that. It's training, not a race, and I've a bit of an injury!
Heart rate was pretty good- less than 140bpm averaged in each 1 km and even looking at the steep ascents it was below 150bpm.