Tonight I tried for the first time the new squad training phenomena which is run for twenty minutes, ergo for 20 minutes, run for twenty minutes. As a (as it now seems) former runner I thought the running would be easy bookending a not too bad ergo distance. I horrible underestimation... pretty much feeling the direct opposite of last night post-training :o(
Stats: first run circuit in 19m 30s, Ergo 4867m in the 20m, second run 24m 30s.
Still the only way is up fitness wise.