Run (treadmill) 20:00 [1]
Ok, so this is fine for knee.
Strength (weights & plyometrics) 37:00 [2]
Very tentative because of the knee. Just some easy plyometrics and very light weights. Still felt a bit risky. Knowing when to start strength training, which particular movements, and at what intensities is always hard for me to figure out when I have a muscle/tendon injury of this kind (although every time I have followed physio's advice rather than my own intuitions on this question it has been disastrous). Just basic lunges without weight at all and step ups seems the prudent way to start. I did some squats but I am not sure this is a good idea.
Stretch (static) 10:00 [0]
Note
weight:88kg
Two kilos heavier than I should be. Quick solution: only fruit between meals.