Notes
The niggle in my knee was gone by the time I'd finished riding, so I figured I may as well have a run to get my HR up (didn't even break a sweat on the ride). Started at 11.5kph for ten minutes, then 12kph for ten minutes. Bumped speed up to 12.5kph for eight minutes, with the last two being ran at 14kph. Must be a little tired though - my HR was 109bpm even after walking for five minutes.