10km run

1hr 10minutes.

not that good. but owing to many factors. it's not that bad

personal best still at 50m 21s.

need to ramp it up for the next 10km.

knees freaking hurt..

could it be there was no warmup and an improper cooldown..?

what a waste to not know..

so have to strengthen them too during gyminh.

Bowel problems again.. have to check this out again..