I need to manage this recovery better, and ease in slowly.
Actually writing out a plan sounds like a good idea. SO:
I'm now able to handle my background bike commute of roughly 2:30/week, along with about 1:50 of running (mostly off road).
Before the injury of Feb 2012 i was doing about the same biking, and about 3-4 hr running a week.
PLAN as of April 17: ramp up the running by about 10% a week. with the goal of getting back to about 3 hours/week in 6-8weeks. I can do a bit more if the running is mostly while orienteering, less if it's all roads. I will include in this a few intervals, beginning with about 4x200 this morning after commuting (= 3 minutes). and increasing at about the same rate (around 20 seconds/week). Road biking can be mixed in as possible, probably an hour a week to begin with. Once i can run 3 hours a week, i should focus mostly on hill climbing and intervals rather than more distance.
Week Running hours (specs) Intervals Actual Verdict
April 21: 2:00 (50+30+40) 3.0 min 49+20+48=2:13 On target
April 28: 2:10 (26+36+71) 3.3 min 60 (& junk) + 26+36 = 2:13 On target
May 5: 2:20 (40+40+60) 3.6 min 24+28+56+36=2:24 (3.75I) On target
May 12: 2:30 (35+35+80) 4.0 min 100 missed badly
May 19: 2:40 (40+40+80) 4.3 min
May 26: 2:50 (45+40+85) 4.6 min
June 3: 3:00 (45+45+90) 5.0 min
Verdict: didn't quite stick it out the whole way exactly on target, but i am getting over 2 hours of running a week now, and doing more speedwork than expected. Most of the shortfall was because i mostly banked on having a long saturday run and my schedule didn't allow that. I'm not quite up to normal now, but i think i can concentrate on base miles now, and can run an hour without too much difficulty
BikeCommute 20:00 
To first day of summer school, then home in school van for the vibi workshop. Busy!