Thanks a lot man, I must say I was chuffed and surprised. I was expecting a lot more puffing and panting, but the breathing piece was a breeze, it's more the old body that is catching up with me.

As for your own numbers above, just take it in small steps and target 1-2% improvement every time and see where it gets you. Do Two minutes 4 seconds next time.

It's great to be doing something though, every little helps.