We had about half-an-hour of devilish kirikaeshi (courtesy of Georg), consisting of normal, 30-sayu-men, 50-sayu-men, and moving on to finally 100-sayuman. My shoulder and forearm muscles were cramped up after the exercise, which was good since I used the right parts of my body. The last 30 minutes we had shiai-geiko and then jigeiko. Out of the 4 matches in the shiai-geiko (ippon shobu), I drew one and won 3, with 2 men-strikes and 1 kote, which was a good ratio.
After the training, as usual I teased myself about how useless my body was and how quickly I got tired. Georg said to me, "Von nicht wird nichts." Which is an equivalent to "no pain no gain" in English. Bang on!