Having had the worst year of my training life with regard to injuries, I am slowly on the road back to physical fitness. Morning Cardio, approximately 4km hoping to get it back to 7km 3 days per week. Crossfit type workouts 3 days per week, and once the ribs heal up, hoping to be back on the mat 4 days per week. Running is absolutely honest as to where your fitness is, you cant hide, it doesnt have any mercy and even when its good its tough. I had forgotten how easily fitness is lost. Flexibility is where I have gone wrong in the past. It should be double the lifting, running and rolling, you just dont realise it till an injury hits while doing something you have done countless times in the past, but on that one occasion, your muscles, or ligaments or tendons decide not to respond kindly. Aim is to be back on the mats in a week or so.