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@Arducius
On Saturday I decided to cycle the 10 miles home along the towpath instead of getting the train back and ended up getting a puncture. No repair kit with me so I had to run (and push the bike) the 4k to the next train station in order to make the train. Made it with 3 mins to spare and even overtook a family out for a weekend ride on the way!
No knee pain so I have decided to try and build up the distance again. Will be following a beginners 10k plan to build the distance up real slow.
Today I went out to do a 1k test. 3:58, which felt very hard and very slow so I have lost a lot of fitness, but should be able to rebuild that.
Feels good to be moving again!