Running 13:45  2.38 km (5:47 / km) +21m 5:32 / km
I got home from work and my ankle wasn't feeling bad from the cycle, so I did some of my strengthening exercise with the band and still all good. Then did two short sets of calf raises seperated by and hour and still no pain and BOOM I was all clear in my opinion for my first session of the year.
5*(1min jog 1min walk) was to be completed and I chucked on some warm clothes and got onto it with all the valour I could muster - the first one back is always hard. I let myself warm up first with a 1min walk - this was all good and I wasn't feeling too tired yet. This allowed me to start running on a slight downhill which may make some of my splits look a bit faster than a jog. Here they are:
5:00 min/km (Long session, don't want to start out too fast)
4:46 min/km (Hey, this doesn't feel so bad)
4:00 min/km (so close to 3:something!)
4:10 min/km (backing it up)
4:21 min/km (oh no, I'm feeling a bit tired now)
4:33 min/km (wait a minute, you said it was 5*[1,1] not 6! - speed endurance not quite there yet to replicate the low 4min/km)
4:25 min/km (45s to get back to my house)
Absolutely smashed it, no ankle pain during or after (only a very unnoticeable slight ache afterwards), but my right hip felt a little bad from rep 4 onward, same as in the lakes.
My highlight was getting shouted after by someone saying 'that is fitness' - I know.