RICED

Since my leg was still a bit sore today, I decided to skip the exercise today. No 2-mile recovery run, and no normal Monday swim. I shall do my swim tomorrow, in lieu of a 40 minute run. Wednesday & Thursday are scheduled rest days, but I shall still go to yoga on Wednesday and sit out any of the more strenuous positions if my leg is still feeling sore by then.

In the meantime, I'm following the RICED plan:
Rest - no running or swimming today
Ice - DIY icepack this evening to reduce any swelling
Compression - I've been wearing a knee support today
Elevation - sitting with my leg up on the sofa
Drugs - a new addition to the "ICE" or "RICE" plans

Although I can't see any swelling, there was some soreness there, and the icepack (a packet of frozen veg!) seemed to help as my knee feels less sore now.
The "Drugs" tip I learned on the London Marathon training day last year. Ibuprofen is the ideal anti-inflammatory pain killer. Some runners even refer to it as Vitamin I.

And hopefully things will be back to normal for my 40 minute run come Friday.