Long term training for long term benefits 40r20 70% HRR

Had two photos pop up on my Facebook feed on the "this day last year/s" thing - one from 21st March 2014 and one 21 March 2013 - 2014 showed a 70% HRR 30r20 done at a average of 1:47.4 - the other was 90% HRR 30r20 done at a average of 1:47.3 - if you ever needed an example of the long term gains from long term work there it was - so back to the grind and lets get this engine purring again