So I switched yesterday to a day off from this Friday thinking it would be a good idea to rest the knee, since it hurt with almost every step yesterday.
Tonight was supposed to be 400m/35lb. kettlebell swings/12 pullups 3x for time. Second part was a 20k bike time trial. I planned to bike instead of run figuring it would save the knee. First round through was a breeze, about a minute into the 2nd round, my knee started hurting with every revolution. The third round I substituted 50 squats for the bike. Finished in 9:45. There was no reason to push my knee for the bike, so I decided not to try and injure it further.
I hope it gets better soon. I think I hurt my knee the other day because of poor posture. My back was a bit tweaked from the row the night before so I think my gait was off. I am praying that's all it is and will improve soon.