3 PM
stretching & abs 10:00 [0]
Double Pole, gym 9:39 [1] 2.0 km (4:50 / km)
shoes: mizuno wave ascend 8
treadmill running 9:39 [3] 1.2 km (8:02 / km) +5m 7:53 / km
weight:69.9kg shoes: Salomon S.C.4(core-tex)red
gym-weight training:uppper body,bench press,latera 20:00 [0]