Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	阴24度	Cloudy24'C
Exercise (运动展示）	马路上山4.9公里	Road hike 4.9km
Focus(注重部分)	腿部	Feet

Prolog 前言

Thinking of this is the only time I'm a little free, so might as well post my workout routine first before sun goes down. As @linnyplant inform me not to spam tagging her, I shall apology to @linnyplant. I will take note next time @linnyplant. I will not simply tag @linnyplant just to call @linnyplant over to read my post @linnyplant. I am sorry @linnyplant if I tag @linnyplant too often.
做完家务后，突然间心血来潮，这个时候是我最闲的时候，晚一些就没有那么得空了。还是先把今天的运动先上传吧。这里特别一提，好友@linnyplant 发出警告说叫我别再传呼她，这里隆重向 @linnyplant 道歉。我下次不敢了 @linnyplant 。 我不会再随便因为想找 @linnyplant 就传呼 @linnyplant 了。如果我真的传呼 @linnyplant 太多次，那么非常对不起 @linnyplant 。

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Workout 运动

Hehe. The day begun 6am, as usual replying messages, preparing and freshen up myself too me close to an hour on a non-working day. That ofcourse, being eyes wide shut, I can't possibly get things done as quickly as my usual working day. I did the 1km interval slow jog, it feels alot better today. I don't fee ant bite anymore in my lower back, but still if I had to raise my arms above my head, I will still feel a pinching sensation in my lower vertebra. Towards the last bit of my workout, bumped into road jogger, and I took a short cut and got myself back to the car park. Hence my original plan for 50 minutes for 5km ended with 4.9km but only took me 47 minutes, so I guess its a pretty good progress.
今天也和平时一样，早上六点爬起床来。跟往常一样，整理一下，洗刷一下，衣服洗一下，搞一下这，搞一下那，很快又浪费了整个小时。当然，因为不是上班日，所以动作也比较慢，而且一半时间都是闭着眼睛在做的。今天做间歇跑步，一公里跑，一公里走。感觉非常不错，背部好像痊愈得很好，已经再没有背部里面好像被蚂蚁咬的感觉。只是现在如果举手高过头时，背后还是会有点疼。跑步最后的一段路竟然遇上了道路竞跑，没办法只好抄路赶回停车场。本来计划的50分钟跑5公里，最后只完成了4.9公里，不过只耗了47分钟，感觉好像进步很多吖。

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Supporting discontinued contests and to keep #cn-sport alive 延续 @tvb 的活动精神继续参与使用 #cn-sport 标记

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I would like to thank all my friends and family who has been supporting me. Feel free to leave me feedback by clicking below yellow banner. > 谢谢大家一直以来的支持和对我疼爱有加。如果方便，请你点击下图到我的个人资料网页为我留言请我吃星星哈。

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Posted from my blog with SteemPress : http://davidke20.vornix.blog/2018/12/02/cn-sport-workout-diary-episode063-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e5%85%ad%e5%8d%81%e4%b8%89%e6%9c%9f/

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