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@Greenbank
2 months in to my recent get back to some kind of fitness and my 5k time has dropped by 2 minutes (at the same relatively gentle HR), cadence is picking up from 160bpm to 164bpm (not trying to force it higher but it naturally rises as I get quicker), weight is down by 2kg or so, Resting HR down from 57bpm at the start of the year to 47bpm now (although that's probably more to do with being off the booze for the last 3 weeks). All things headed in the right direction.