Here is some matterial from the training performed on December 22nd. We run with medium/fast heavies (actually we all hade mediums). In my opinion we had a very successful run with good teamwork:
http://www.youtube.com/watch?v=biDmEVU1m2A
http://www.youtube.com/watch?v=OrGFQ1qlxas
http://www.youtube.com/watch?v=WK0ZR6TpB6c