I did my old 2 mile route after work in 16:05. My knee felt pretty sturdy and I almost forgot about the injury while I was pushing myself. I was close to my PR of the course (14:57) back in October but I did not feel like I was going to explode like I did back then.
I got home and did my obstacle course training.
10 fast Pushups
5 flexed arm hang (chin ups)
4 rounds in 7:47