Notes
Longest run so far - gym loop with Nick, Paul and Gordy. Knee felt great until the downhill going to Queens Road. Could feel the top right edge of the knee cap on the downs, where the screw head was removed. Otherwise it felt good, like the right muscles were really working properly. The knee only got tired around the 10km mark - better than in the past when it got tired around 7kms. Lungs were fine the whole way, but the hill from Camps Bay was a little tough - more hills needed.