I forgot to mention that every three or four months I usually have a fitness assessment to see whether I have gotten fitter and got more muscle. 

The last fitness assessment, that took place in May, was excellent for me as I have gotten an 'excellent' on my assessment.  That was with me cycling out to the gym [which is four mile] an hour and a half earlier and drinking three cups of caffinated tea.  If I didn't leave my house an hour and a half earlier my heart rate would have been going through the roof.

I will be letting you know how I get on with my next fitness assessment, which I will setup of next Saturday.