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5awyr-
That's an impressive improvement, what sort of timescale are we talking from first to most recent?
7 weeks.
29:44 @ 88.5kg on 24 Sep
29:27 @ 89.3kg on 29 Sep
29:23 @ 88.7kg on 6 Oct
28:54 @ 87.5kg on 8 Oct
28:01 @ 87.6kg on 27 Oct
27:51 @ 86.3kg on 10 Nov
27:12 @ 85.5kg on 17 Nov
27:10 @ 85.1kg on 19 NovHR avg and max has been fairly consistent throughout. Avg of 165-ish and max of 175-ish. Those are a bit away from my recent observed HR max (I've seen it hit 199bpm playing 5-a-side in the last week) so I'm sure I can go faster if I push it but I've got no experience of doing this when running at a steady rate.
Greenbank
5k times (from my general runs, not going out to set best 5k times) as I'm getting fitter/lighter:-
29:44 @ 88.5kg
29:27 @ 89.3kg
29:23 @ 88.7kg
28:54 @ 87.5kg
28:01 @ 87.6kg
27:51 @ 86.3kg
27:12 @ 85.5kg
27:10 @ 85.1kg
Still a long way to go (76kg at least, ideally 70kg).