day 2:

today's exercise:
5:00) run: 6km easy, 30'

12:00) run: 2.8k, 12', 148hr + spin: 33', 143hr, 169max

today's diet:
pre-run: black coffee
breakfast: cheese, almonds
snack: 2 eggs, carrot + black coffee
lunch: chicken salad w/ dressing
dinner: bolognaise (mince, tomatoes, onions), 2 carrots, mushrooms