Notes
I was up early again this morning and my knee felt perfect so off i went to work early enough to arrive with enough time (7.30am) to do a steady 5 miles on the treadmill. I started out easy at 6.5 mph and over the course of 20 mins I slowly increased the speed to 8.5 mph then i brought the speed down to 7 mph for a 2 min recovery. The knee felt absolutely fine so i increased to speed to 7.5 mph and quickly started to increase the the speed every 60 seconds till i was working at a hard but comfortable pace at around 8.4 mph. I decided to stop at 4.5 miles as time was running a bit short and i really wanted to do a cool down walk and stretch before getting showered and changed to start my shift at 8.30am