Tops, the fact you're actually getting on a bike is impressive enough, after all your injuries! Shaving 9 minutes off your ride is amazing. I would build up slowly, and just enjoy watching your body healing and getting stronger. It really is a miraculous process.
You've reminded me that I've not been out for a run lately. I'll be slow, so I'll take my own advice and build up slowly
How fast would you like to be?
We have a really hard 5k park run near where I live, it's rugged, and lots of steep inclines, finishing with a gruelling hill at the end. I've only managed to run it in 37 minutes - but I'd really like to do it in under 30 one day. Perhaps we could build up slowly together? No pressure. What do the medics say about building up your cycling endurance, have they given you a plan?
Great news on your "semi retirement", Tops. Enjoy!
Have a great day all.