Running continues to go well for me , I am gradually increasing my average pace,  I am now up to just over 10 kph over 7 km which is a 1 kph improvement in a month.

The weight loss continues to proceed acceptably.  I am still over 110 kg but it has been 8 day since I last went over 111 kg,   this is saying to me that I am gradually loosing weight. Hopefully in a sustainable manner that leads to the KG's staying off.