Физкультъ-привѣтъ, анонъ, я недавно съ пробѣжки. Бѣжалъ ровно часъ, только съ небольшими паузами по полминутки два раза, когда встрѣчныя машины шли и ослѣпляли фарами.
Это я къ тому, что, сука, жиробасы сами виноваты въ томъ, что они жиробасы. Фу такими быть. Они не смогутъ на животѣ такіе же красивыя татушки-бантики набить, какъ у Bailey Jay, а я смогу. Ура физкультурѣ!
А вотъ тебѣ картинка съ подробной инструкціей, какъ бѣгать, чтобы быть такимъ же красивымъ, какъ Bailey Jay.
Это я къ тому, что, сука, жиробасы сами виноваты въ томъ, что они жиробасы. Фу такими быть. Они не смогутъ на животѣ такіе же красивыя татушки-бантики набить, какъ у Bailey Jay, а я смогу. Ура физкультурѣ!
А вотъ тебѣ картинка съ подробной инструкціей, какъ бѣгать, чтобы быть такимъ же красивымъ, какъ Bailey Jay.
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week I week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 Couch to 5k with Emi I heard you want to start running and get in shape! That's great! If you haven't been running for a while then it is best to start with an easier running routine. Follow this guide, keep to it, and in a few weeks you'll be able to run longer and faster! To boost your endurance, alternate a few minutes of jogging and walking, each week jogging a little more. Rest a few days in between workouts. day 3 % i )© I min I */2 min J Total = 20 min % j j® I min I */2 min J Total = 20 min 1 min 1 */2 min J Total = 20 min * j © VA 2 J Total = 21 min * i j© VA 2 J Total = 21 min * J © M/22 J Total = 21 min 11/2 A 3 if® VA 3 Total = 18 min 1/2 A 3 A ® VA 3 Total = 18 min |I/2A 3 A f ® \'A 3 Total = 18 min 3 ft 3i 5 I'/2 VA \'A Total = 2116 min 3 J 3fl 5 I'/i 2/2 M/2 Total = 2116 min 3 ft 3i5 M/2 2/2 M/2 Total = 2116 min hh* 3 3 Total = 21 min % * % 8 ft 8 5 Total = 21 min % 21 Total = 21 min 5 * 8 5 3 3 Total = 23 min * 1 * 10 Î 10 3 Total = 23 min % 25 Total = 25 min % 25 Total = 25 min % 25 Total = 25 min % 28 Total = 28 min % 28 Total = 28 min % 28 Total = 28 min % 30 Total = 30 min % 30 Total = 30 min % 30 Total = 30 min % 30 Total = 30 min One of the best things you can do is get a running partner, but even if you can't find one, just remember all of your friends online that are getting fit and running now, too! Don't let them down! And anytime you want to see me, you know I'll be running around the track at Yamaku every morning if you want to come visit me. I'll be cheering for you! Bridge to 10K with Emi I heard you've been running for a while now, and want to take the next step. That's amazing! And some very clever wordplay, if I do say so myself. If you haven't been running for a while, then it's best to start with an easier running routine. Look online for my "Couch to 5K" guide! Follow this guide, keep to it, and in a few weeks you'll be able to run longer and faster than ever! To boost your endurance, alternate a few minutes of jogging and walking, each week jogging a little more. Rest a few days in between workouts. Warm up by walking briskly for 5 minutes, and do a 5 minute cool down walk after runnning. day 2 jog day 2 % n> 7T % rt> 7T NJ 10 15 T ft % * 0 % * min 1 min 10 min I min 10 min I min Total = 53 min Total = 53 min Total = 53 min T J ¡>® % # % # (2) min 1 min \ 5 min I min \ 5 min I min Total = 57 min % rt> 7T OU w w 17 min 1 mi Total = 63 min % rt> 7T w w 18 min 1 mi Total = 66 min % n> 7T w w 22 1 mi X2 Total = 55 min % rt> 7T ON h 60 rr Total = 70 min Total = 57 min Total = 57 min m w * 1 17 min 1 mi © x i 17 min 1 mi Total = 63 min Total = 63 min m w * 1 18 min 1 mi X3 w w 18 min 1 mi Total = 66 min Total = 66 min W W * H 25 min 1 mi w w X 30 min 1 mi Total = 61 min Total = 71 min h 60 rr h 60 rr Total = 70 min Total = 70 min One of the best things you can do is get a running partner, but even if you can't find one, just remember all of your friends online that are getting fit and running now, too! If you've come this far, you haven't lem them down yet! So keep it up! And anytime you want to see me, you know I'll be running around the track at Yamaku every morning if you want to come visit me. I'll be cheering for you! Emi Version 2.0b Original credit to the book Show Me How &2009 Emi Version 2.0 Original credit to the book Show Me How ©2009
anon,физкультура,бег,спорт
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