For a week anyone can be a hero ... afterwards one can take a day off or might say that the world won t end if exactly on this day you don t stick to the plan ... but these are those moments when you have to hit the wall, climb it in order to go further, to improve.

...these moments are decisive...it is when you choose what the future of your plan will look like...you decide if it will be just another brick in the wall or the hammer that will break a hole and give you the chance to see further.

distance : 11.4 km

time : 1 hour 10 minutes 36 seconds

workout

- ABS : 3 X 100

- waist exercise : 2 X 100

stretchings

- quad stretch

- hamstring stretch

- hip flexor stretch

- gluteal and piriformis stretch

core stability

- the plank exercise