What would you do?

[jordy91]

HI Everyone

So Im struggling with a workout program.
Starting thursday I will be working 8-4 mon-fri. Im currently not at gym but have access now to some weights, exercise bike, own body weight (so push ups and whatever) and a km of empty road to jog down.
I used to train for marathons and triathlons.

I have a knee injury I think it is Patella Femoral Syndrome? Where knee caps was kind of jumping across the ridges in knee causing strain on tendons etc and ALOT of pain. I had to Stop all exercise and then slowly build up muscle around me knee. I have it now so that I have been on exercise bikes etc for 30 min or so and it doesnt hurt- but I am wary of over training on it.
worst area is upper body strength - even as a triathlete I loathed upper body strength and was pretty crappy at dealing with it. I loathe swimming too. (good thing its at the start of triathlons!!!!)
I want to set goal and getting general fitness back. Later i want to start training specifically for marathons and triathlons, and next year I want to have a crack at competing again.

Any advice?
Ive been reading so much and all this information is coming back from back in the day and Ive got to the point where im condfusing myself and making things way more complicated than they should be