Went to the gym after work - got there at a very busy time, which ususally get's me a bit stressed. I skipped one leg session - hate to wait around for machines. And was very easy on my arms and shoulder. They are still extremely sore form the other day.

Lever standing hip extension: 1x6x2 55kg 1x8x2 50kg 1x10x2 45kg
Lever chest press: 3x8 25 kg
Lever shoulder press: 3x8 15kg
Cable Front Pulldown: 1x6 35kg 1x8 30kg 1x10 25 kg
Back stretch: 1x6 45kg 1x8 40kg 1x10 35kg

Running: My hips is not really bothering me any more, but my slow pace is. I ran for more than 8 minutes with a HR close to 170, that was bloody hard: 1.86 km in 15:00.

Swimming: 500 meters - I don't have a time.