- ran 11 km in 56:28. so i went for the run this morning, ready to turn around and head back to the gym immediately if my knees start hurting badly again like on thursday, buttt it actually went a lot better than expected! i even managed to run in negative splits (!!!) this is my first one since i got injured :D i’m not sure if i really didn’t feel any knee pain, or if i just hypnotized myself to believe that. i started off really easy with 5:23 min/km, then i decided that i was feeling good so i should cranked it up a bit it. my pace kept dropping to an average of 5:08 min/km by the time i finished that run. it wasn’t a perfect condition though. sweltering hot and crazy head wind made it a lot harder, i also got sands blown to my face for like 10357x -_- my lungs were burning, my legs were dying and i’m obviously slower than before i got injured but overall i’m really happy with this run! :D

- stretched and did lots of foam rolling afterwards (and iced at home) because my shin was hurting a bit and my itbs are still tight. quads are alright, just a bit sore. but don’t even get me started with my calves………. i wish i have a personal massage therapist.

- 400 oblique crunches then some dumbbells stuff: 4x15 bicep curls (5 kg), 4x15 shoulder press (4 kg), 4x15 tricep extension (7 kg), 4x15 single arm dumbbell rows (6 kg), 4x12 dumbbell fly (4 kg).