45 minutes hard on the elliptical.  I set the resistance to 15 and tried to keep my cadence above 100, I dropped down to around 90 towards the end but my HR sustained around 160 for the last 20 minutes.  About as good of a tempo simulation as I could do, actually felt like I had done a hard run when I got done.  Did a full leg workout after, lunges, extensions, and real full out muscle man squats.  I haven't done real squats in probably 2 years.  After doing them I realized I should have been do them all throughout my injury period.  I probably would have been better by now, it totally stretched out the infected area and strengthens the supporting muscles.

Pretty happy with my workout today.  The conference is done today, we are taking a tour to the Great Wall tomorrow and then come home.  I'll post a nice photo of the wall tomorrow.