Last night was an indoor cross train session, bike and rower, just for interest I put an HRM on myself to see where it was relative to running. On the bike I was in the mid-140's and on the rower high 130's to low 140's. This is broadly equivalent to my long run pace although it certainly didn't feel that easy! (possibly to do with working undeveloped muscle groups quite hard).
Thaw conditions have hit Germany and yesterdays snow is melting fast.
Today: Treadmill session plus rower.
Why: Knee feels quite good but need to not push it too hard too soon.
Last rest: Thursday
Last Hard: N/A
Incidently I have also started doing sit-ups regularly and after having started with an embarrassing 15 three weeks ago I'm now up to a conmfortable 30.