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@cila_299: Bông tẩy trang Larmer đỉnh của chóp #reviewlamdep #beauty #lamer#bongtaytrang #cila299 #GlossyStain

Cila_299
Cila_299
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Region: VN
Sunday 06 August 2023 14:04:42 GMT
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shopdanang8
Huỳnh Ngọc Trâm :
Bông tẩy trang xài êm lắm nha shop
2023-11-22 13:29:50
1
hong.luy.korea
Hồng lũy sức khỏe,làm đẹp :
bông này giá sao e
2024-05-07 05:48:34
0
ngot238
Thuỷ Ngô :
Sài mê tít luôn ạ 🥰
2024-01-14 14:06:49
0
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If you’re chasing a sub-5 hour 70.3, every session has to have a purpose. You’re not just logging miles—you’re dialing in speed, control, and efficiency across all three disciplines. 12 weeks out? That’s your window to go from solid to savage. Sub-5 70.3 Blueprint: ✅ Swim (2–3x/week): • Goal: Smooth + fast = <35 mins • Mix intervals (50s, 100s, 200s) with longer steady sets • Key session: 3 x (400 steady + 4 x 100 strong) w/ 20s rest ✅ Bike (3x/week): • Goal: Hold power + pace for a sub-2:30 split • Long Ride: 2.5–3 hrs w/ last 45–60 min at race effort • Interval Ride: 5 x 6 min @ 90–95% FTP w/ 2 min rest • Brick Ride: 60–75 min steady → fast transition run ✅ Run (3x/week): • Goal: Sub-1:40 off the bike • Long Run: Steady aerobic (Zone 2) • Tempo Run: 4–6 miles @ goal pace (7:15–7:30/mi) • Brick Run: 20 min off the bike at sub-threshold effort ✅ Strength (2x/week): • Power, not bulk: core, hips, posterior chain • Keep it tight, efficient, and sport-specific ✅ Recovery = Gains: • Weekly deloads, proper fueling, quality sleep • No ego. Sub-5 is about consistency, not burnout Pro Tip: Want to run fast off the bike? You’ve gotta ride smart. Nail your pacing and fueling on the bike—that’s where sub-5 is won. Let’s get surgical. If you want a plan built around your power numbers, paces, and life—DM me or hit the link in bio. Sub-5 isn’t just possible. It’s yours if you train with precision. #Sub5Club #HalfIronmanTraining #TriathlonGoals #TriathleteMindset #SwimBikeRun #TriathlonPlan #TrainToCompete #SmartTraining #RaceExecution #TriLife #PerformanceDriven #StructuredPlan #TriCoach #NoJunkMiles #DMForPlans #LinkInBio #PeakPerformance #TriathlonCommunity
If you’re chasing a sub-5 hour 70.3, every session has to have a purpose. You’re not just logging miles—you’re dialing in speed, control, and efficiency across all three disciplines. 12 weeks out? That’s your window to go from solid to savage. Sub-5 70.3 Blueprint: ✅ Swim (2–3x/week): • Goal: Smooth + fast = <35 mins • Mix intervals (50s, 100s, 200s) with longer steady sets • Key session: 3 x (400 steady + 4 x 100 strong) w/ 20s rest ✅ Bike (3x/week): • Goal: Hold power + pace for a sub-2:30 split • Long Ride: 2.5–3 hrs w/ last 45–60 min at race effort • Interval Ride: 5 x 6 min @ 90–95% FTP w/ 2 min rest • Brick Ride: 60–75 min steady → fast transition run ✅ Run (3x/week): • Goal: Sub-1:40 off the bike • Long Run: Steady aerobic (Zone 2) • Tempo Run: 4–6 miles @ goal pace (7:15–7:30/mi) • Brick Run: 20 min off the bike at sub-threshold effort ✅ Strength (2x/week): • Power, not bulk: core, hips, posterior chain • Keep it tight, efficient, and sport-specific ✅ Recovery = Gains: • Weekly deloads, proper fueling, quality sleep • No ego. Sub-5 is about consistency, not burnout Pro Tip: Want to run fast off the bike? You’ve gotta ride smart. Nail your pacing and fueling on the bike—that’s where sub-5 is won. Let’s get surgical. If you want a plan built around your power numbers, paces, and life—DM me or hit the link in bio. Sub-5 isn’t just possible. It’s yours if you train with precision. #Sub5Club #HalfIronmanTraining #TriathlonGoals #TriathleteMindset #SwimBikeRun #TriathlonPlan #TrainToCompete #SmartTraining #RaceExecution #TriLife #PerformanceDriven #StructuredPlan #TriCoach #NoJunkMiles #DMForPlans #LinkInBio #PeakPerformance #TriathlonCommunity

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