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@deleted
a 7mile commute ride is junk miles really it will keep you fitter than the average couch potato but its the hour+ rides at 70% output that improve endurance. 7miles is only enough for a warm-up at the beginning of a ride.
if you did the 70miles you do a week as a 50 and a hard fast 20 with a days rest in between it wold make you fitter than you are now, it doesn't fit in with your commuting though.
edit. your post above wasn't there when i was typing mine. as you are just getting back on the bike just build up slowly and if you have no 'zip' by the end of the week take it easy or have a day off the bike.