I managed to do 11 k's this morning, which is more than twice what I've ever ridden in my life! I bought a cycle computer, and have realised the value of 'cadence'. I have a few hills where I'm riding, and keeping the cadence at 80 or over helps get up the hills.
One of the positives I've found, is my blood pressure has started falling toward an acceptable level since I started! Now that's motivation
I'll do the 11k circuit for a few days, then increase it...