not got to where I want to be yet so not speaking from experience, but,
use the lsd to get your resting heartrate down, once its there just keep an eye on it. I don't think you need to go back there very often to maintain the lower rate
130-150bpm, depending on your age, in your 40's try 130, 20's go for 150
40min minimum twice per week, building up to 1.5hrs twice per week (I think Ive read EZA recommending three times in extreme cases but don't quote me)
It could take a long, long time to get to the low 50's which gives you plenty of time to get your programming questions answered....cant help there
