I have just come back from what turns out to be my fastest ever 5K. I did it in 39 1/2 minutes, my previous fastest was 41 minutes.
I hadn’t run for two weeks because of the snow, and also have had no cycling because my velomobile is having its electrics repaired. It seems the break has helped, as has also having lost 11 kg over the last four months.
I was running at a fair pace for me and definitely not giving my all, so there is room for improvement. Hit a maximum heart rate of 198, not bad for an almost 50 year old.