About 2.6km. Did 1000m in ~4:20 in the middle. 500m intervals in ~2 min seems like it might be a reasonable thing to try once I get the muscles a bit more toned.
A couple of miles on the treadmill. Felt harder than the speed would indicate, making it even more of a chore. Also walked 0.4 mi at 10% grade. Heart rate trace includes erging (before the treadmill).