Swim (Pool) 15:00 [3] 0.75 km (20:00 / km)
Craigie Leisure Centre 25m pool (50m pool hole is dug & will be ready in 12mth's)
As with my paddle on the weekend I wanted something to measure my progress against and as I haven't done anything like this in swimming I decided on a 750m time trial. (500m is the furthest I have swum without stopping)
A pretty boring time of 15:00 however I was happy to know I could go that far nonstop. Now I have something to measure against in the future, however I may try a different test in a 50m pool.
Swim 30:00 [3] 1.0 km (30:00 / km)
I managed to borrow a kickboard and finished the session with some kicking drills and pull buoy laps. (it was one of those fancy kickboard/pullbuoy gadgets)
Run warm up/down 10:00 [1]
Run 18:09 [3] 3.5 km (5:11 / km)
Another easy run keeping the HR down. Easier than last time except when into the wind. Taped the knee, felt a little unstable but no pain.
Plenty of stretching afterwards.
Will probably get some swelling & stiffness in the knee in the next couple of days as with previous runs, however the degree and duration is decreasing each time.