saturday - 2ish hour bike ride. kept it flat .had to be over 20 miles. knee felt fine the whole time and was ok afterwards. still got stuff at night.
sunday - 3.25 - 3.5 mile run. did laps on a track. the first 1/4 of a mile i can just hear the joing banging around. takes about a half mile for it to stop. It got looser and felt like i was running faster as the run went on.
Still icing and stretching and waiting to see how this turns out.
headed to the beach for a few days. taking stefan with me. So it will be easy to find a flat running and riding place.