Today I went to bike on this flat spot and did 30 min of work at 26.5 mph average. Blitzing it and it was pretty controlled. I have messed with my position and now I am absolutely smacking it. Check it out. I have also lost a bit of weight so I am moving a bit quicker.
Also yesterday I did a weird thing. I walked on a treadmill... You may be saying. Listen JP, that is bullshit and you know it. But before you say that let me explain. I cranked the incline up to 15% and the speed to 4.2 mph. I did it for 60 minutes and watched my heart rate. I had no idea you could sweat like I did just walking. The Dominicans were seriously disturbed. I don't like going to the gym because I am constantly the object of judgement.
Anyway... try going to the gym and walking... not running... at 15% and 4.2 mph and see what you think. It is pretty tough.