Getting back into things.

So, after the first week of Febuary, I was reduced to running 4, 2, and 6 MPW for the rest of the month due to Injuries, the Flu, and my week break after Track. The first week I was injured I put in 3 20 minute rides on the stationary bike, and the second week I did 2 (20 minutes each). Last week I did 10 minutes on 2 seperate days just to fill my exercise fix.

So while I haven't been running, I was at least doing some exercise. But this week back my HR is a lot higher than it should be, while my pace is a lot slower than it should be. Part of it is because I haven't done anything with hills (prior to this week) for over a month, everything was on the track.

My question is: How long should it take before I get back to normal?

It shouldn't take to long. Gradually add some mileage, and do some speedwork such as sprints to get your legs back to what they were.

after my break after cross country it took about 4 days to begin running similar paces to what i was doing before, granted these were harder but after a week i was back into it again

well it's different for everyone, but i'm guessing maybe a week. just keep running even though it may feel discouraging and eventually you'll feel like you're back to your old self.

When i take a week off, it usually takes me around 4 days to get back. so i guess if it were 3 days off, it would take me around 2 weeks. then again, i dont cross train when im not running, so yea.
good luck!