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@Greenbank
Getting closer to MAF pace. I did a 6km recovery run today, quite gentle (as I'm tired/broken), and averaged only 6 bpm above the maximum as per MAF.
Hopefully through a combination of weight loss and increased fitness I'll get to be able to recovery runs at the max HR suggested by MAF and then the pace will slowly pick up from there.
I'm 3kg of weight loss from starting intervals though, so it's a definite double-edged sword.