Description(说明)	中文	English
Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	雨 27度	Rain 27'C
Exercise (运动展示)	跑步	Free run
Focus(注重部分)	腿部	Feet

今天的运动 / Today's workout

Supposed to be a rest day, but choose to do free run. If you care to try, do download Freeletics Running App. Again, it's free. You may use the same login credential as your Freeletics Bodyweight training. There are several module in it, you may choose the top module, it helps to get your started by 100meter sprint with interval rests and end with 200 meter sprint. Total 800meters only. Very easy to achieve, not too tired to an extend that will spoil your day. A very good burn engine starter workout module.
今天本来是休息日，但是还是决定跑个步。如果你也想跑，可以尝试这个Freeletics Running App，是免费的。你可以用Freeletics Bodyweight 的账号不必重新注册。这个App里头已经有好几个课程，你可以从最上面一个开始做。首先100米，然后有间休，最后是200米。全程800米而已。非常容易达成，而且不会太累，不至于让你接下来一整天这里疼哪里酸，是一个非常好的燃烧脂肪启动系统。

感想 / Feeling

I always bring along my driving license and ID with me even when I'm going out for a run. I will sleeve them in my phone case, 1 hand holding my keys, another hand holding my phone whilst I'm running. This way I wouldn't have a bunch of loose stuff in my pocket emitting clunking sound. I've got several very active chatting group, and those people are real chatterbox. Sometimes can have up to thousand voice messages in a day. While other people listening to "I've got the power" or "We are the champion" during their jog, I will be the only one whose playing back voice messages from WeChat, namely @joeliew and @yipyip282 are the major contributor in the chat group. Sometimes I tend to forgot my time keep on walking/running until way passed my workout schedule. Today is a good example, I spend so much time on walking whilst laughing to the messages, and spent almost 1.5 hours just to cover 7km.
我通常会把身份证和驾照带着一同去跑步，把证件直接塞在手机保护壳里，一手持手机，一手持钥匙跑，以免这些零散的东西在裤袋内摇晃发出不必要的声响。我在微信里有几个群非常活跃，经常超过一千封语音信息。所以跑步的同时，别人在听什么“大苹果”，“明天会更好”等励志歌曲，我是一个人听着语音讯息留言的人。特别提一下当中最多话的就是我们 @joeliew 和 @yipyip282，经常都有着说不完的话题在群里一直讲个不停。有时候就是这样一边听一边跑步/散步很容易超时。今天就是一个很好的例子，一直听一直走一边笑（几乎都忘记跑了），结果花了一个半小时才步行了七公里多。

This was taken on the way back. Some contractor came and start digging around the neighborhood, suddenly felt admire this view, hence snapped this photo.
这是下山时拍的。看到一群承包商在往地上挖，突然觉得很欣赏结果就走上前去拍下了这个情景。

计划 A Plan

Below is the full plan for 29 days training. I'm going to make this as a disciplinary workout so I will continue to do. A commitment to the internet is so much more motivating than whatever I can promise to myself.

以下是二十九天的完全运动方案。我现在将这个拿来当成一项纪律运动，每天都会来报道。原因是，不管我多么有决心，人始终会有很多“理由”和藉口，所以在网上快马一出，驷马难追！不做下去都不行了！
App can be found here 可从以下链接下载App
https://play.google.com/store/apps/details?id=com.freeletics.lite&hl=en

Day	Jumping Jacks	Burpees	SITUPS	Leg Raises	Date
Day 1	100	50	50	50	02/04/2018
Day 2	100	50	50	50	03/04/2018
Day 3	100	50	50	50	04/04/2018
Day 4	100	50	50	50	05/04/2018
Day 5	100	50	50	50	06/04/2018
Day 6	Day Off	Day Off	Day Off	Day Off	07/04/2018
Day 7	Day Off	Day Off	Day Off	Day Off	08/04/2018
Day 8	100 r1 100	50 r10 50	50 r5 50	50 r5 50	09/04/2018
Day 9	100 r1 100	50 r10 50	50 r5 50	50 r5 50	10/04/2018
Day 10	Day Off	50 r10 50	50 r5 100	50 r5 100	11/04/2018
Day 11	100 r1 100	50 r10 50	50 r5 100	50 r5 100	12/04/2018
Day 12	100 r1 100	50 r5 50 r5 50	50 r5 100	50 r5 100	13/04/2018
Day 13	Day Off	Day Off	Day Off	Day Off	14/04/2018
Day 14	Day Off	Day Off	Day Off	Day Off	15/04/2018
Day 15	100 r1 250	50 r5 50 r5 50	50 r5 50 r5 50	50 r5 50 r5 50	16/04/2018
Day 16	100 r1 250	50 r5 50 r5 50	50 r5 50 r5 50	50 r5 50 r5 50	17/04/2018
Day 17	250 r1 250	50 r10 100	50 r5 50 r5 50	50 r5 50 r5 50	18/04/2018
Day 18	250 r1 250	50 r5 100	50 r5 50 r5 50	50 r5 50 r5 50	19/04/2018
Day 19	250 r1 250	50	50 r5 50 r5 50	50 r5 50 r5 50	20/04/2018
Day 20	Day Off	Day Off	Day Off	Day Off	21/04/2018
Day 21	Day Off	Day Off	Day Off	Day Off	22/04/2018
Day 22	250	25 r1 25 r1 25	50 r5 50 r5 50	50 r5 50 r5 50	23/04/2018
Day 23	250	50	50 r5 50 r5 50	50 r5 50 r5 50	24/04/2018
Day 24	100	25 r1 25 r1 25	50 r5 50 r5 50	50 r5 50 r5 50	25/04/2018
Day 25	50 r1 50 r1 50	50	100	100	26/04/2018
Day 26	50	25	50	50	27/04/2018
Day 27	Day Off	Day Off	Day Off	Day Off	28/04/2018
Day 28	Day Off	Day Off	Day Off	Day Off	29/04/2018
Day 29	Dione Day	Dione Day	Dione Day	Dione Day	30/04/2018

Those who doesn't challenge these standard workout, you can choose to replace these below

Burpee => Sprawl
Sit up=> Crunches
Lef raises=> Hand assisted leg lever(put your hands behind your buttock to help lift your butt higher)

如果你觉得你不想挑战标准运动，你可以选择以下运动代替

波比 铺展运动
仰卧起坐 半仰卧起坐
抬腿运动 手扶助抬腿（将双手垫着臀部以太高来见底抬脚的压力）

If you have no idea what challenge I'm talking about, here's the link to my introduction post.

如果还没有读过我的自我挑战介绍贴可点击此

@davidke20/dione-monthly-challenge-day-5-and-6
@davidke20/dione-monthly-challenge-day-4
@davidke20/dione-monthly-challenge-day-3
@davidke20/dione-monthly-challenge-day-2
@davidke20/dione-monthly-challenge-day-1
@davidke20/day-23rd-get-fit-challenge