RICE

Well, W4 D1 was probably a bad idea. I did the cardio test on the bike as planned, to try and take some of the strain off my knee. However, I usually do my warm-up on the bike, so to make the session more varied I did my warm-up on the treadmill instead. I was determined just to walk 1km but half way through couldn't help break into a very slow jog. I was literally only running for 300 metres but it put a bit of pressure on my knee when it must have still been healing as it was sore after the session.

For the cardio test I burned 50 calories in 5:39 minutes, cycling 2.62 km on Level 5, and my maximum heart rate was 170 BPM.  It was really hard to judge how long I would be cycling for so I think I started a little slowly but safe to say the last minute was flat out and I was a red, sweaty, breathless blob at the end of it. Now I'm recuperating with some R.I.C.E. - rest, ice, compression, and elevation for my knee.