NOTES: Hi Sam, welcome to the start of your training. Like we agreed previously, we will start very easy while trying to keep you moving and training. For the Monday strength, keep going to the gym class and for your Friday bike workout we will keep your 45min workout at level 10 like you were doing on Tuesdays before. For your runs it should feel super easy and almost boring, which it's normal, we are taking an easy start giving a little bit more rest to your injury, you already told me that it's feeling better with the change you did and i'm sure with a couple more slow weeks it willbe ready to train hard