Running tempo 31:00  4.5 mi (6:53 / mi)
Attempted a jog to the gym and felt a little twinge in the knee but considerably better than previously.
So decided to try it out on the treadmill with the caveat of stopping if I felt any pain. And I didn't! The twinging just went away completely. Happy, happy days! So did a 4.5 mile tempo averaging at 6:45 pace. HR well over 190 for the last 5 minutes.
Iced and stretched when home, but haven't had any problems with it since then.
Going to be sensible and not launch myself back into road running. Will do some trail runs and see how it goes. But SO relieved.