3 PM
stretching & abs 10:00 [0]
Double Pole, gym 10:04 [0] 2.0 km (5:02 / km)
weight:70.3kg shoes: mizuno wave ascend 8
treadmill running 10:30 [0] 1.2 km (8:45 / km)
shoes: mizuno wave ascend 8
gym-weight training:uppper body,bench press,latera 20:00 [0]