How lslow is "slowly"

Thursday 21 Feb
Went back to see Aimee on Thursday - good news calf is coming on well. Aimee seemed impressed with increased flexibility in the left ankle but really wants increased strength to avoid repititive injuries. C ould run for ten minutes (tem minutes - I ask you have you tried running for just ten minutes) on Friday and if OK take things "slowly" from there
Friday 22 Feb .
Turned up at the Botanic Gardens at about 5:30 pm for the 3Km challenge - what a mess the Gardens were, people and vehicles all over the place ptting up the stage etc for a concert. Finally got word from Pat that race wuld start near the Goodwill bridge. I stayed behind in the Gardens to direct late comers to the Goodwill Bridge. I jogged from the Plough Inn to the Gardens and from the Gardens back to the Goodwill Bridge which was between 10 and 15 minutes - felt great apart from having to stop. Muscle felt good and better after stretching. Ended up marshallig at the finish. Great result for the PCRG, shows that we have talent at depth and a great team with a wide variety of pace. Good on yer Pat.
Saturday,
Forgot to really find out from Aimee what she meant by taking it "slowly". Went out at about 11:45 am dressed up in almost full gear (shoes at the cobblers being sown and glued) and with a small weight of 5 -6 Kgs. Did not realise that it got to 40deg C but humidity was down to only 30% Was out for about 2hrs 10 mins and travelled a little over 16 kms according to the Garmin. Because of recovery mode I did roughly 3:1 walking:running so did about 12Kms walking and about 4:Kms jogging - still managed over 7Km/hour so pleased with that. Only jogged on gentle downhill and on flat.
Felt good afterwoods - it was not as hard as being out when temp is 30deg C and humidity 70%.
Sunday - rest - did some calf and upper body strengthening exercises using weights.
Monday
Managed to catch Aimee by email she said I am restricted to 6km and no weight provided I went easy. Did 6.1km at a pace of 5mins 20secs/Km not bad considering - felt easy on the flat and downhill but the hills had the breathing going a little faster.
At least I have appointment tomorrow when we can review the rate of increase of the training. Also made contact with Greg the nutritionist - later this week he will be sending me details of the tasty foods that I should be taking with me to the MdS.