@mywaifu_prods: Hermione Granger being cute as always.. laying on the grass waiting for the class time, all by herself… who wanna join her ? 🥰 Is she pretty ? 🥰

Mywaifu_prod

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Monday 19 October 2026 21:05:43 GMT

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Woodstock :

HI EMMA!! ALWAYS SO CUTE!! EXTREMELY BEAUTIFUL!! MAKING ME MELT TODAY!!❤️❤️❤️

2026-10-19 21:42:14

2

Gino :

Merci pour ton gentil message darling 😉🇨🇵👍

2026-10-22 12:20:42

0

Valentina❤tu mami😘 :

podrías hacer videos de STEPHANIE de Lazy Town o Lavagirl????

2026-10-19 23:43:20

1

Willy.16star :

💋💋💋toda

2026-10-26 03:17:39

0

Rogerio Rodrigues charnay :

🥰🥰🥰

2026-10-19 21:46:11

2

Michaelevich :

[Big LOL][Big LOL][Big LOL]

2026-10-29 08:33:05

0

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🚂 nicht nur langweiliges W drücken. join heute noch auf discord.gg/noctorav #fyy #grandtheftauto #fiveM #NoctoraV #fy

🚂 nicht nur langweiliges W drücken. join heute noch auf discord.gg/noctorav #fyy #grandtheftauto #fiveM #NoctoraV #fy

#debloquemesvue🥲🙏🏽

#debloquemesvue🥲🙏🏽

180 was an observation... then, it became a rule. Coach Jack Daniels counted elite runners' cadences at the 1984 Olympics and found nearly all were at 180 or above. They were racing. That observation turned into a target for everyone, at every pace. Kejelcha ran the fastest half marathon ever at about 185 steps/min. That's 4:20/mile, 2.0 meters per step. If you tried to hold that pace you'd be sprinting, with a shorter step and a faster turnover. Same speed, different cadence. 185 isn't a target. It's what 4:20 min/mile looks like for him. The research says the same thing. 14 runners, same speed, five cadences each. 12 had a clear most efficient (lowest oxygen cost) cadence, and they ranged from about 160 to 187. Average 170 (Lieberman 2015). Leg length didn't clearly explain the spread in that group, but it was 12 runners, so hold that loosely. Does cadence matter? More as a tool. In 45 recreational runners, 5 to 10% above their own preferred cadence reduced energy absorbed at the knee, reduced braking, and at 10% reduced hip adduction (Heiderscheit 2011). A percent above your own number, measured in one session. Not a jump to 180. One nuance to pay attention to: most runners self-select a bit below their most efficient cadence, so nudging up helps a lot of people. But when the optimum was measured, it landed around 170 to 175, not 180 (de Ruiter 2014). Cadence can be a dial, but rarely a target. If nothing hurts, you're probably fine. Elite Form Breakdown, Part 6. Pronation next, unless the comments send me somewhere better. Refs: Lieberman DE et al. J Exp Biol 2015;218:3406. Heiderscheit BC et al. Med Sci Sports Exerc 2011;43:296. de Ruiter CJ et al. Eur J Sport Sci 2014;14:251. #runningcadence #cadence #runningform #biomechanics #180spm

180 was an observation... then, it became a rule. Coach Jack Daniels counted elite runners' cadences at the 1984 Olympics and found nearly all were at 180 or above. They were racing. That observation turned into a target for everyone, at every pace. Kejelcha ran the fastest half marathon ever at about 185 steps/min. That's 4:20/mile, 2.0 meters per step. If you tried to hold that pace you'd be sprinting, with a shorter step and a faster turnover. Same speed, different cadence. 185 isn't a target. It's what 4:20 min/mile looks like for him. The research says the same thing. 14 runners, same speed, five cadences each. 12 had a clear most efficient (lowest oxygen cost) cadence, and they ranged from about 160 to 187. Average 170 (Lieberman 2015). Leg length didn't clearly explain the spread in that group, but it was 12 runners, so hold that loosely. Does cadence matter? More as a tool. In 45 recreational runners, 5 to 10% above their own preferred cadence reduced energy absorbed at the knee, reduced braking, and at 10% reduced hip adduction (Heiderscheit 2011). A percent above your own number, measured in one session. Not a jump to 180. One nuance to pay attention to: most runners self-select a bit below their most efficient cadence, so nudging up helps a lot of people. But when the optimum was measured, it landed around 170 to 175, not 180 (de Ruiter 2014). Cadence can be a dial, but rarely a target. If nothing hurts, you're probably fine. Elite Form Breakdown, Part 6. Pronation next, unless the comments send me somewhere better. Refs: Lieberman DE et al. J Exp Biol 2015;218:3406. Heiderscheit BC et al. Med Sci Sports Exerc 2011;43:296. de Ruiter CJ et al. Eur J Sport Sci 2014;14:251. #runningcadence #cadence #runningform #biomechanics #180spm

👑 Never let criticism make you question the dreams in your heart. You know your intentions, you know your struggles, and you know how hard you're working. Keep your confidence high and your focus strong. Not every voice deserves a place in your mind. 🔥💚 🎶 “Let Them Say” — Queen of Reggae #queenofreggae #letthemsay #believeinyourself #capcut #stayfocused

👑 Never let criticism make you question the dreams in your heart. You know your intentions, you know your struggles, and you know how hard you're working. Keep your confidence high and your focus strong. Not every voice deserves a place in your mind. 🔥💚 🎶 “Let Them Say” — Queen of Reggae #queenofreggae #letthemsay #believeinyourself #capcut #stayfocused

Carroll, Iowa officer Patrick McCarty suffered a broken vertebra after falling from Dennis Guider Jr.’s car during a pursuit. Guider pleaded guilty to serious injury by vehicle and received up to five years in prison, while McCarty recovered and returned to duty. #policechase #bodycam #dashcam #policefootage #criminaljustice

Carroll, Iowa officer Patrick McCarty suffered a broken vertebra after falling from Dennis Guider Jr.’s car during a pursuit. Guider pleaded guilty to serious injury by vehicle and received up to five years in prison, while McCarty recovered and returned to duty. #policechase #bodycam #dashcam #policefootage #criminaljustice

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