After my recent knee issue all seems to be back on track. I took a week off from training, and during that week only did a short turbo session and then a couple of hours with friends prior to watching the Tour of Britain go through the Chiltern Hills.
Since then I have been running again, and yes I am building it back up gradually. In the first run, only 20 minutes, I started off very steady and did a couple of km’s at a gentle pace and then for the third km picked up the pace to a much more respectable level, all the time I felt ok and even more importantly the knee stayed in one piece. The two subsequent runs in the week were both 45 minutes done off road, including some hills, to check the stability and add some interest to the running. Once again no real issues, a little stiffness the following morning in one spot, but nothing I felt was serious.
So for me this means I am back up and running as normal, I did a decent bike session where the aim was to ride hard up hills, well, I must have done it as I beat my Strava best times on all the hills I did, progress!
The next few weeks I guess will show if there is any lasting damage, but as of now I think all is good.