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@Baerli_Baer
Talking of HR training and building your base. I started running all my runs at 75% of my maxHR in an effort to build my base. Started out at 7:18min/km and just over a year later (training has been off and on due to injuries) am now around 5:18mins/km.
(Audio books are my friend)
Have lost about 10kg in the process so am sure that has contributed to the improved pace.
Plan is to do another 3 weeks of this and then start throwing in some faster stuff.
(knee is aching a bit so no doubt i'll be off injured again soon!)