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@stevo_com
After my menstrual mini blub in the weight loss thread, I went out and did one of my short and hilly routes (3.2k over Denmark hill) straight off the bike after my commute. Feel much better. Got home just as mrs_com got off the bus, she is now cooking turkey, bean and chili burritos.
Object - you are a lot less likely to injure yourself than 90% of the people that this programs are aimed at. You are not over weight and you aren't sedentary so your joints are less at risk. Go out and do what is at the edge of your comfort zone then next time do a bit more. I like to go on Google maps during quiet spells at work/lunch time and draw routes that start and end at my house, getting and idea of what certain distances actually look like on a map. When I started trying to build up distance I would just put a detour in the route I had done previously.