1 PM
stretching & abs 10:00 [0]
Double Pole, gym 5:00 [0] 1.0 km (5:00 / km)
shoes: mizuno wave ascend 8
rowing sp.8 5:00 [0] 1.0 km (5:00 / km)
shoes: mizuno wave ascend 8
Upper body: biceps and triceps 10:00 [0]
gym-weight training:uppper body,bench press,latera 10:00 [3]
weight:69.4kg