I went for a morning run in the beautiful sunshine. It was a bit over six kilometers. I wore my gps thinger and the heart rate monitor to see how I would measure up as compared to when I was running frequently.
I manged to complete the run in pretty much bang on 30 minutes. At the suggestion of my physiotherapist I stopped after the first 1.5 km for a stretch session (about 3 minutes) which, when deducted, suggests a pace of 4:30 per km. That is not too far where I left off but the difference is that I was totally bagged. A quick data download from my wired life showed my heart rate over 180 bpm on several occasions. I guess sitting on your ass takes its toll.
Here is a shot of the beautiful morning I had the pleasure of being in.