back to work

I did a 1 mile warm up run and walked for another 5 min. My knee felt ok even after running - it is still stiff and tight and hurt when I bend it to much or try and stretch my quad. Then I just did some upper body weight training - bicep curls and shoulder press 2 sets of 20 with 8lb, 1 set 20 with 10lb. Skull crusher 3 sets of 20 at 8lb. Lat pull down 2 sets of 30 at 40lb, low row 2 sets of 30 40lb. sit ups 3 sets of 50, bicycle crunches 2 sets of 50 , reverse crunches 2 sets of 30. I also stretched - my hamstrings and back seem tight I assume from yoga. Still can't do the quad stretch on my left leg.... All in all felt good though.