After careful consideration of the advice given to me lately, I decided to go for a run today but make it run/walk and limit myself to no more than 3 miles running. I had a lovely couple of hours in the chilly sunshine, walking for 1 mile then running for half a mile alternately. I feel its the only way to increase mileage at the moment until all my various injuries are healed and strong again and I actually found it very enjoyable, but felt slow even though I walked some of it as quickly as I could. (When I worked out the pace it wasn't as bad as I had thought)
The ankle was fine so was the calf but the knees were a little painful at times. I will go to a different fizzio this week and see if another approach to mending them can be found. They are fine when walking. They felt better once the run was over and had been well stretched.

9 miles total (6 miles walk/3 miles run)
Average pace 14.88
Average HR 120
2 hours 14 minutes