3 PM
stretching & abs 10:00 [0]
Double Pole, gym 9:45 [1] 2.0 km (4:53 / km)
shoes: mizuno wave ascend 8
treadmill running 9:45 [0] 1.5 km (6:30 / km) +5m 6:24 / km
shoes: mizuno wave ascend 8
gym-weight training:uppper body,bench press,latera 10:00 [0]
weight:69.4kg