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Squaredisk
@Greenbank
Pushed it a little bit on today's 5k and managed to do a 5:27 km at <160bpm on the flat which, for me, is a big result bearing in mind I was starting off back at >6:00/km at the same HR/exertion a few months back.
My fastest km (ever, barring downhills, glitches and sprint finishes destroying my HRavg) was a 4:52 at 167bpm which was km 2 of a 24:23 parkrun way back when.
The difference is I was 10kg lighter back then (and still 10kg overweight then). So a 5:27/km whilst being 20kg overweight and with ~15bpm HR to spare is looking good for the future (for a mid-40s fat bloke). Now I've just got to keep the running up, get the weight off and keep it off this time.