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@shavast:

sharavasti
sharavasti
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Region: ID
Friday 26 August 2022 07:46:07 GMT
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mellyherbani
"🌙🌷melly 🤳ᥫ᭡" :
🥰🥰🥰🥰
2022-08-26 08:13:34
0
afaffnur
Mama BARRA :
Cantik banget masyaallah😍
2022-08-26 09:48:35
0
sandikaseptian
Calonsuamimu😌 :
ayang cantik bgt 🥰
2022-08-26 10:53:58
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riirinsr
Rinds :
😍😍
2022-08-27 02:51:46
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kimphochong
Kim Pho Chong :
🥰😍😘🥰😍😘🥰😍😘🥰😍😘
2022-08-28 09:24:20
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arebomania
Arebo Mania :
❤❤💓💖💝💌
2022-08-31 09:51:13
0
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رهاني اليوم 🥶💙💙💙 #الهلال
رهاني اليوم 🥶💙💙💙 #الهلال


если не жиза, то что?😂 // inst: estevaaass
если не жиза, то что?😂 // inst: estevaaass
How I took 43min off my second marathon time and a further 8min off my third marathon this year… 1. Got a coach - I needed structure and someone to push me further 2. Discipline - Wake up, run, workout, push yourself harder 3. Speed sessions weekly - hard and fast. Every few weeks my speeds increased, making the sessions harder but it made me faster in the long run. 4. Ran slow on purpose - 1/2 of my runs were spent exclusively in zone 2, some of which were 3 hours at a time. 5. Strength trained - 2-3 sessions per week in the gym non negotiable 6. Sacrificed social events - cut out drinking and went to bed early most of the time. I of course didnt miss important events or catching up with friends, but i swapped drinking for coffee and dinners for lunches to fit them around my training. 7. Worked hard. Pushed myself. Had faith that I could do better 💪🏼🏃🏼‍♀️🫶🏼🩷 Couldn’t have done any of this without my amazing coach @The Performance Project — Having a coach helped me so much this past year and I wouldn’t be where I am now without him! #Running #marathonpb #runningpb #runningtips #training #trainingtips #workout #strength #runner #marathon
How I took 43min off my second marathon time and a further 8min off my third marathon this year… 1. Got a coach - I needed structure and someone to push me further 2. Discipline - Wake up, run, workout, push yourself harder 3. Speed sessions weekly - hard and fast. Every few weeks my speeds increased, making the sessions harder but it made me faster in the long run. 4. Ran slow on purpose - 1/2 of my runs were spent exclusively in zone 2, some of which were 3 hours at a time. 5. Strength trained - 2-3 sessions per week in the gym non negotiable 6. Sacrificed social events - cut out drinking and went to bed early most of the time. I of course didnt miss important events or catching up with friends, but i swapped drinking for coffee and dinners for lunches to fit them around my training. 7. Worked hard. Pushed myself. Had faith that I could do better 💪🏼🏃🏼‍♀️🫶🏼🩷 Couldn’t have done any of this without my amazing coach @The Performance Project — Having a coach helped me so much this past year and I wouldn’t be where I am now without him! #Running #marathonpb #runningpb #runningtips #training #trainingtips #workout #strength #runner #marathon


#neymar #alhilal #alhilaledit #alhilalfc #الهلال
#neymar #alhilal #alhilaledit #alhilalfc #الهلال

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