Try this for a while. Let's do push/pull/ legs, push/pull/legs, day off. Cut the number of sets. 2 sets per exercise same exercises, keep reps at 20+. Tell me how squats go. We will improve the depth as we go along. Try step ups, and negative (down the stairs) with the repaired leg.
Between 35 and 45 minutes (sometimes people come and talk to me -- I hate it but have to stop).
Bags, I'm not afraid of the knee but I already have tendinosis and I don't want to make things worse. I do a bit of legs every day (weightless leg curls and extensions) and I isolate them twice a week like m_b told me to.
I like this routine. Less boring than the previous one.
4,5 kms -- 510 cals
Squats -- warm up set 20, 20, 15, 15
Leg extensions -- warm up set 20, 15, 15
Seated leg curls -- warm up set 20, 20, 20
Leg press -- warm up set 20, 20, 20
Hip adductors -- warm up set 20, 25, 25, 25
Hip abductors -- warm up set 20, 25, 25, 25