Cycling warm up/down 30:00 
20 min before intervals and 10 minutes after.
Cycling intervals 50:00 
Interval Mondays in High Park. 6 x 5 minutes on followed by 3/4 minutes rest.
Strength 1:00:00 
Legs were pooched after this.
Squats, Sitting Row, Squats, Chest Press, Knee Extensions, Standing Row, followed by core and length strengthening for my knee.
Stretching 15:00 
At home, doing the stretches for me knee.