Hello peeps ....have been a bit quite but that's down to pain....

General pain in the legs and specifically the flipping knees due to shouty mans excellent but disabling sessions...... The plan following a mega sports massage is to swim and then bike and slowly introduce running. Cardio will have to be swimming and spin. Not what I want but have to be pragmatic as have entered a tri, 20k bike and 4k run in less than a month so........ Best get cracking.