Did 7Ks (7.1, to be picky) in 38:21, which is probably the rate I would have done without hydration anyway, but I went running too early before my food had digested properly (big meal), and I haven't run since Wednesday, and all my runs over last week have been 4Ks, so maybe without hydration I would have tanked before the 20 minute mark.

I'll say one thing though - the first 10 - 15 minutes you're cursing the 5-pound weight on your back, but it's only from the 25 minute mark or so that the water you carry proves worthwhile. Drank, gargled, spat (no qualms).

Considering I haven't exercised properly this week, I wasn't properly hydrated today (12hr workday on a Saturday!) I'm pleased with my latest acquisition. I'll test it under more normal conditions next time.

Did some bicep curls - fast reps, light weights, slow reps, heavy weights.

Drank some protein and ate some carbs after exercising (thought I'd throw in some nutritional factors too).