MORNING TRAINING
- distance : 5.9 km
- time       : 34 minutes 59 seconds

stretches
- quad stretch
- hamstring stretch
- hip flexor stretch

SILENCE, PATIENCE ... PRECISE MOVEMENTS ... not more than it is needed to move forward. Energy is precious, consume it wisely. 

EVENING TRAINING
- distance : 12 km
- time       : 59 minutes 54 seconds

stretches
 - quad stretch
- hamstring stretch
- hip flexor stretch
- gluteal and piriformis stretch