Limiting myself to 4 miles but run at a half-decent pace. I ran on feel and not by HR for a change so I just ran what felt comfortable and it was an interesting result.
4 miles at 8:18 min/mile pace which is spot on my 10k PB pace. Felt comfortable throughout, had got into a solid rhythmn and was a good enjoyable run. It has given me a huge boost as I've really not done much running recently in comparison to earlier in the year and to find 8:18 min/mile pace so comfortably is reassuring that I'm training in the right way.
As for the knee, it feels better but there's still a niggle there.