2 PM
warm up- treadmill 21:02 [3] 3.0 km (7:01 / km) +33m 6:39 / km
ahr:86 max:128 weight:68.9kg shoes: pegasus 28
stretching & abs 10:00 [3]
7:10 [3] 1.1 km (6:31 / km)
shoes: pegasus 28
int:4x100
gym-weight training:uppper body,bench press,latera 27:17 [3]