You're putting way way way way too much thought into your message. It comes across as very meek and duplicitous, it's kinda like the email equivalent of saying a bunch of stuff really fast cos you're nervous and unsure of how to play things.
Quote: Hey (XXXXX), we spoke a few days back
She remembers. Leave it out. 
Quote: how are your knees btw have you tried the workout I e-mailed you???
Fine. Personally I woulda turned the sore knees thing into something sexual in the first conversation lol but whatever. I'm just a pervert. You should mention it playfully, don't just ask. When you have something like that, use it to have some fun. For example, you could say that when you meet up you don't wanna have to carry her everywhere or give her a piggy back... or say you can swing by the rocking chair shop and pick her out a nice seat so she doesn't strain herself again... use your imagination.
Quote: I was just e-mailing cause I was curious if you fancy going for as few drinks sometime, I know we have never met but I was hoping to meet up and see if we had chemistry as I liked the fact we are similar in the fact we talk endlessly about working out and that you also describe yourself as spunky which people call me too.
Wwwwwwwwoah. That's way too much rambling, you're tryng to rationalise the whole thing. It's too deep. You need to cut all the crap out and just mention meeting up, you don't need excuses or reasons for asking other than you like her... and you don't need to explain to her the things you have in common already. She knows.
Quote: Who knows after hanging out for a few hours you may give me the biggest migraine ever and hanging out was a bad idea but I want to see for myself 
Quote: Anyway I remember you saying you want to chat before you meet someone online so you can add me on SPAM (XXXXXX) and my cell is (XXXXXXXXXX)
Screw that, just meet her. You already chatted with her online, you need to get texting her and meet up... here's the deal, she has to read this message to reply to you through text anyway so you're better off just asking for her number. That way you can text her when it suits you, and you're not sitting around waiting on her to call the shots (which she won't cos she has a ton of other guys messaging her on that thing). I know she said she wants to talk more cos of the whole online dating thing (urgh) but girls say a lot of things. If you talk online much more than necessary then I guarantee you're gonna end up having her as a friend - or the girl you flirt with really heavy and get sexual with and think you're definitely gonna hook up except she makes excuses every time you mention meeting up. Don't fall into that trap, get her number and meet up asap. I haven't met many girls online but I've messed around with it, and I can tell you from experience that you gotta take it off the computer and into the real world pretty damn quickly otherwise you just get stuck there.
Quote: really sorry if I seem a bit direct im still getting used to the American way of dating and its different than the UK lol so forgive me if I come of all wrong haha
Anyway I would like to chat with you again sometime and hopefully going for a few drinks if you fancy it look forward to hearing back from you
One last thing, if I'm right in thinking that you chatted for a while online with this girl and you went to the trouble of doing this whole program for her (which I assume took some work) before you even made plans/got her number then there's a chance she just thinks you're another nice guy. Which isn't necessarily a bad thing, but some girls will take that as a "pussy alert" and lose interest... if she hasn't decided already that she doesn't wanna meet you then your email as it is will completely kill it for sure.
So, without further ado, here is your new email:
"Hey what's up, how are those knees treating ya? I don't wanna have to carry you everywhere when we meet up
Not sure when I'm free but gimme your number anyway and I'll fire you a text or something later in the week."
Bam. Short, sweet and to the point. That's what they like. Maybe not word for word, change it to suit how you speak obviously... but cut out all that soppy stuff and the apologising and making excuses. Girls hate that. Just go for it and have fun.
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