I dont’ know, really… 
Monday: pool
5min warm up
21min sprints (deep end)
5shallow end sprints (one is back and forth) with 10wall push ups between
drills for about 10minutes
5*50sec sprints (deep end)
abs
Tuesday: had to work alllll day,then class, then church, no time whatsoever…now i’m loades with projects to be worked on…
Tomorrow I want to do a test on the track and see how it feels.
Actually it wasn’t as bad as I thought, plus I was smart about it (kinda):
1 lap WU, quick stretch, drills, 4100m strides
3150m at 85-90%, 5min recoveries, they were around 19-21 seconds, honestly, I’m not sure if we start those at the right spot, I think we cheat…
Knee-wise, the first two felt FINE, the third one bothered me so I stopped.
Annddd I joined the distance group’s work out, cause I know sprinting bothers it more than easier running, so I did 2*400m (slow), at 82sec pace, with about 2min recovery.
Now it hurts kinda a bit more than yesterday (just a bitttt) when using the stairs.
Tomorrow NO running.
I’ll run that 200m that my coach entered me this Saturday, and see how it feels and decide from there.
hey
how are things going with your training? missed reading your posts recently 
nine