@ghsofara1:

GH🎶SOFARA🤴

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Friday 16 October 2026 20:54:37 GMT

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Kas Naby :

[Réconfortant][Réconfortant][Réconfortant][Réconfortant]top

2026-10-18 16:09:07

1

Issouf Traoré :

sadio Sidibé [Pray][Pray][Pray][Pray][Pray][Pray][Pray]👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻🇲🇱🇲🇱🇲🇱🇲🇱🇲🇱🇲🇱🇲🇱🇲🇱🇲🇱🇲🇱🇲🇱🇲🇱🫶🫶🫶🫶🫶🫶🫶🫶🫶🫶👏🏻👏🏻👏🏻👏🏻👏🏻👍🏻👍🏻👍🏻

2026-10-16 22:03:21

1

Oude Mille Napoli :

❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

2026-10-18 14:47:04

1

Bôbôdén Halala 😎🤘🫡 :

où sont ces artistes là 🥹🥹vraiment le monde perd ses valeurs hein

2026-10-16 22:58:42

1

Mme MOMO COUBATi :

2003❤️

2026-10-17 14:53:37

1

maman ka lakaré du fama 🫡☠️ :

2026-10-17 07:55:34

1

l'enfant de la Falaise1 :

🥰🥰🥰❤️❤️le mali était doux

2026-10-16 22:04:46

1

Daouda Diakite :

2026-10-16 22:49:39

1

Hawa m Bandakpara :

💪💪💪

2026-10-17 01:42:35

1

Hawa m Bandakpara :

🥰🥰🥰

2026-10-17 01:42:10

1

IBRAHIMA Diallo :

❤️❤️❤️

2026-10-17 10:27:13

1

Cheickh Ndiakate :

❤️❤️❤️

2026-10-17 01:09:37

1

Hawa m Bandakpara :

😎😎😎

2026-10-17 01:42:10

1

Youssouf Fomba0 :

💯💯💯

2026-10-17 00:32:34

1

محمد :

❤️❤️❤️

2026-10-17 00:09:21

1

Simailla Jame :

🥰🥰🥰

2026-10-16 23:00:51

1

Géssére Traouré :

🥰🥰🥰

2026-10-16 22:02:45

1

Chaka Kassaba :

😇😇😇

2026-10-17 12:28:31

1

Boubacar haidara :

👍👍👍

2026-10-17 16:55:18

1

Hawa m Bandakpara :

😁😁😁

2026-10-17 01:42:35

1

Karmo Bore :

🥰🥰🥰

2026-10-16 22:00:03

1

Abou le Bourgeois 🇲🇱 ♥️ :

🥰🥰🥰

2026-10-16 22:04:39

1

aminata Diarra :

🥰🥰🥰

2026-10-16 23:06:18

1

Nouhoum.Djire :

👍👍👍👍👍👍🥰🥰🥰🥰🥰🥰🥰🥰

2026-10-16 22:49:27

1

Piano mare sampo2 Sampana :

🥰🥰🥰

2026-10-16 22:45:34

1

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Other Videos

Every finisher once stood where you are — unsure, busy, and wondering if they could do it. You don’t need perfection. You need progress. This beginner-friendly plan builds your endurance, confidence, and race-day mindset, one week at a time. Here’s how 👇 📆 Beginner 70.3 Training Plan (Base Builder) Monday – REST or LIGHT RECOVERY • Stretch, yoga, or 20–30 min walk • Let adaptation happen — recovery is training Tuesday – RUN (Endurance Intervals) 45–55 mins: • 10’ warm-up • 4 x 6’ steady effort (2’ jog recoveries) • 10’ cool down Wednesday – BIKE (Endurance + Cadence Work) 60–70 mins: • 10’ easy spin • 5 x 6’ moderate (90–95 RPM) with 2’ recoveries • 10’ cool down Thursday – SWIM (Technique & Control) 40–50 mins: • 200m warm-up • 4x50m drills (catch-up, fingertip drag, kickboard) • 8x100m steady (15–20s rest) • 200m pull • 100m cool down Friday – STRENGTH & MOBILITY 30–40 mins: • Core control and stability • Bodyweight squats, deadlifts, rows • Glute and shoulder activation • Finish with stretching or foam rolling Saturday – LONG BIKE (Aerobic Focus) 1h45–2h15: • First 75% steady aerobic • Last 25% slightly higher effort (race rhythm) • Optional brick run: 10–20 mins easy jog Sunday – LONG RUN + SWIM 🏃 60–80 mins steady, easy effort 🏊 30–40 mins relaxed aerobic swim ⸻ 💡 Why it works: ✔️ Focused, realistic, and beginner-friendly ✔️ Builds endurance safely ✔️ Balances training and recovery ✔️ Creates habits that last beyond race day #First703Journey #TriathlonBeginner #HalfIronmanGoals #TrainConsistent #SwimBikeRunStrong Motivation Running løb løber triathlon quote quotes inspiration lifelessons staystrong bestversion beatyesterday

Every finisher once stood where you are — unsure, busy, and wondering if they could do it. You don’t need perfection. You need progress. This beginner-friendly plan builds your endurance, confidence, and race-day mindset, one week at a time. Here’s how 👇 📆 Beginner 70.3 Training Plan (Base Builder) Monday – REST or LIGHT RECOVERY • Stretch, yoga, or 20–30 min walk • Let adaptation happen — recovery is training Tuesday – RUN (Endurance Intervals) 45–55 mins: • 10’ warm-up • 4 x 6’ steady effort (2’ jog recoveries) • 10’ cool down Wednesday – BIKE (Endurance + Cadence Work) 60–70 mins: • 10’ easy spin • 5 x 6’ moderate (90–95 RPM) with 2’ recoveries • 10’ cool down Thursday – SWIM (Technique & Control) 40–50 mins: • 200m warm-up • 4x50m drills (catch-up, fingertip drag, kickboard) • 8x100m steady (15–20s rest) • 200m pull • 100m cool down Friday – STRENGTH & MOBILITY 30–40 mins: • Core control and stability • Bodyweight squats, deadlifts, rows • Glute and shoulder activation • Finish with stretching or foam rolling Saturday – LONG BIKE (Aerobic Focus) 1h45–2h15: • First 75% steady aerobic • Last 25% slightly higher effort (race rhythm) • Optional brick run: 10–20 mins easy jog Sunday – LONG RUN + SWIM 🏃 60–80 mins steady, easy effort 🏊 30–40 mins relaxed aerobic swim ⸻ 💡 Why it works: ✔️ Focused, realistic, and beginner-friendly ✔️ Builds endurance safely ✔️ Balances training and recovery ✔️ Creates habits that last beyond race day #First703Journey #TriathlonBeginner #HalfIronmanGoals #TrainConsistent #SwimBikeRunStrong Motivation Running løb løber triathlon quote quotes inspiration lifelessons staystrong bestversion beatyesterday

sugarplum bubblegum fairy itsy bitsy munchkin honeycomb yunie ikeu ekeu jakeu #jake #simjaeyun #enhypen #enha #fyp

sugarplum bubblegum fairy itsy bitsy munchkin honeycomb yunie ikeu ekeu jakeu #jake #simjaeyun #enhypen #enha #fyp

#fy #viratiktok #explore #اكسبلور #ستوريات

#fy #viratiktok #explore #اكسبلور #ستوريات

#dealsforyoudays #fan #portablefan #summerwins #beattheheat

#dealsforyoudays #fan #portablefan #summerwins #beattheheat

pensé que era obvio 😅

pensé que era obvio 😅

Que todo sea por ver feliz a mamá 🥹❤️🥺 #parati #amor❤️ #mamaehijo #mamá #apoyen

Que todo sea por ver feliz a mamá 🥹❤️🥺 #parati #amor❤️ #mamaehijo #mamá #apoyen

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