weight training 25:40 
Run 2:31 
knee went from 2 to 4.5 on 1 minute runs.....
llateral ski machine 10:00 
new elipitical with a skating leg motion you can adjust....knee tolerated well....good for use in the knee future....seems to get the quads used for nordic skiing
uphill treadmill hike/run 22:57 
included 3 1 min uphill runs.....5% incline at 4.5 mph.....on the 2nd one the knee pain which started at 3.5 went to 7.5.......I ran the last minute just seeing if I could manage a position to diminish the pain....landing with a locked knee helped but not very practical......
the takeaway?: no more 1 minute test in the next 2 weeks.....the test have told me I have a long way to go despite the antiflam taking my knee pain to a 1.5-2 on daily activities......running flares it pretty quickly but non impact exercise does not...patience....which I am not great at...it feels like I can eventually get back to running but my target is the 1st of March of 2018.....
antiflams have helped.....
the knee brace which will be here in the next 1.5 to 2 weeks is my next recovery element ...