Notes
This was on the sit-down bike. My legs felt very good. I stretched the calves and quads about 20 minutes before going down and I think it made a difference. I was doing 6 min 30 sec intervals at a hard pace. Got one in and cramped bad in my right calf on the second so I knocked that off and just kept an even pace.
After the bike I walked/shuffled again for half a mile on the treadmill in VFF. Quick turn-over. Feet felt good when I was done. I think I'm going to keep that up and slowly add distance until I can run again.