jesus christ my legs and bum are sore after that hiit session yesterday! it obviously works then... I was going to do it again this morning but decided to go for a nice quiet short run, 2.9 miles. I stupidly wore my shorts and my thighs rubbing together were annoying me all the way. it was a really lovely day though.

then physio who said I haven't damaged my knee and gave me exercises to do twice a day to strengthen the muscles to support the ligament. my bum's too flabby, I need more muscles in there, ooof. more hiit training for me then. shoe insoles a possibility too as my left arch is lower than my right one.

I made an excellent chicken pie for tea then faffed around with the light booth again. I quite like it. then I painted a bit.