AM - Rowing: 2k warmup. 4.7k 1:40/:20 workout (1:58.2 average). 3.3k cool down. Felt better during this workout than I did on Wednesday's. Still, that is the fastest 20 seconds of all time. PM - 8 miles on Leiper solo. 4x150m striders. Core and pushups before. Rolling, stretching, and shin exercises after. Felt pretty good today. My left knee has been a bit sore the past few days and felt a bit more sore today. No sharp pain or anything, just dull achy-ness in it. Hoping that it is just re-adapting to running again and nothing major.