關於 run with me all in 5 ，我們在網路上蒐集到這些相關的討論、資訊與評價

Race Summary of GNR 2021

It was definitely the most wonderful half marathon that I ever did so far. It was cloudy, cooling, little bit of wind at some stretch, great atmosphere with lots of spectators along the way, cheering and supporting us with performances like drums, dance, loud cheers, holding cardboards with motivational quotes and list goes on!

I am so grateful of being able to be the elite category and toe the starting line with Olympians, World Champions, National Record Holders and list goes on!

To be honest, Half Marathon is not my thing at the moment, but I always wanted to run a fast time for this course as my last attempt of this distance was on 5 years ago in Nike We Run KL 21K, whereby I DID NOT FINISH as I collapsed at about 800m before reaching the finishing line. It was due to dehydration and hypoglycemia.

I then went back to 5-10k, sharpen the speed first before attempting another HM and I got into Towerrunning sport in year 2017.

Here we go, after 5 years, while there are not many Towerrunning races, why not give the HM another try. I got confirmation for the slot 6 weeks prior to it and start the training rightaway.

I then got Coach Albert to prescribe me a 6 weeks training program rightaway and did a 5k, 1k and 200m time trial to find out where my current fitness level is.

Juggling between the Towerrunning training, HM program and traveling here and that are not that easy especially during the pandemic time. I clocked a total of about 72km + 1200 floors + 2 weight training sessions weekly for not just the HM but Germany Towerrunning Championship on 29/8.

I started off the race with quite a fast pace and slowly got back into the rhythm. Initially, I was aiming for a Sub 72 min HM (5k - 15:48 | 10k - 33:26). My previous best time was 1:23:59 in Kuching HM 2015 (5k - 17:36 | 10k - 36:42).

After 5k mark, I felt the tiredness, but I tried to still hold the pace. At 10k, until right after we make the U-turn, it was all great still, although I felt the tiredness on my legs already and it was like, half way there!

Part 2 continue in the comment section...

T-1 to @great_run

Morning easy run with @hellenobiri ✅
Evening easy run + striding with @bashirabdi204 ✅

Elite briefing ✅
Breakfast, lunch, dinner all in the @hiltonnewca ✅

Happy to meet @stewy_mac3 here. Admire his fighting spirit in all the races he took part. Whenever he race, he will race hard from the start till the end.

Tomorrow I won't be wearing GPS watch and I will give my very best effort for it. There will be timing mat at every 5km, and I will know my splits after the race anyway.

Let's make it simple by putting in the effort continuously and empty the tank towards the end!

*Catch me on BBC Sport Channel from 9.40am (UK Time) or 4.40pm (Malaysia Time)

#GNR #GreatNorthRun #GNR40

Last night 8pm featured on Buletin TV3 @buletintv3

With the sub headline of Larian Menara and the headline of
"WAI CHING BERGELAR JUARA DI JERMAN"

Race Summary.
1. Before the race, I was so glad to be able to get into the stairs. RD said to me, are we going to see a new course record? I told him that, it's in my capacity to hit that time, I am targeting a 3:15 - 3:20 min. He then wished me all the best!

39 Floors, 714 Steps, 142 Meter Elevation Gained.

2. During the run, I started off slightly too fast than the pace I should have maintain on, which will give me the time of 3:20 min. I felt great from the start and wanted a much faster time and therefore I started to slow down after 25 floors.

3. It was really tough to hold the pace from 25 floors to 34 floors. I tried my best, using all the technique I have and trying to hang on with it.

4. When approaching the last 5 floors, I gave everything I have to run up as fast as I can. Remembering all the hard work that I have put in my training, traveled all the way from Malaysia, and wanted Malaysia to be on the top of the list as the Overall Champion, I continued to step up, withstanding both of my heavy legs and rushed to the finishing line and stopped my watch.

5. I looked at my watch while lying down gasping for air and a 3:24 appear on the screen. Hoping that it might turn out to be 3:23 at least to equal the record.

6. Then the race director told me "Wai Ching, I think you need to run again". I was so worried that something wrong with the timing chip that it didn't capture my time. Then he told me that, you are 1 second slower than the course record. 😭

7. Then I asked him, can I run for the second time, just wanted to give another try on the CR and he replied yes but it will be with traffic.

8. I went down and did some jog, warm up again and re tune my pace for this.

9. I started about 60 min after my first run. I was in control and patient. Despite the tiredness from the first run, I felt much better and being in the flow with the pace I have set. The tiredness strike me in the last 10 floors and I tried my best to maintain and sprint the last 3 floors and the time turn out to be 3:26.5 min.
..

#奧運#運動#選手#帕運
讓青春的肉體適時解放也是需要的吧?
#有觀眾指出，
45萬個套子應為發放數量
而非總共使用量，在此更正。

2:27為Ryan lochte 筆誤

「註」：
封面以及影片的出現的圖片
除非特別標示，否則
皆為是示意圖，並非當事者本人

另外，
書籍的網址如下
The Secret Olympian:
The Inside Story of the Olympic Experience
https://reurl.cc/4aMqN3
_
0:00開頭
0:12正文
4:35影片贊助者
_
這部影片特別感謝：
帕克的贊助會員
呂小冷 熱情贊助

帕克IG：
https://www.instagram.com/pocket_pedia

references：
1.套套使用量
Rio 2016's record-breaking haul: 42 condoms per athlete
2.Olympics 2016: Triple The Condoms!
3.Lakatos：這麼荒唐，這輩子沒見過
Here's What Sex Is Really Like In The Olympic Village
4.自己送上門，怎麼拒絕
Biggest partiers at the Olympics? Curlers!
5.賽前一炮，幫助拿金牌
Olympic Village Sex Secrets Revealed:
What's Really Going on at Rio's 2016 Games
6.奧運打炮比例
Will you still medal in the morning?
7.喝醉後，隔天要參加記者會
Sex-crazed athletes run amok in Olympic Village and women's
soccer team 'partied with Vince Vaughn, stayed up all night
and went on Today show drunk' after 2008 gold:
Confessions of US soccer star Hope Solo
8.APP使用量暴增
Apparently Olympic Athletes Are Looking to Bring
Home the Gold… And a Tinder Date, Too
9.波特約泡
Here's How Much Dating Apps Are Killing It In Rio
He showed me his lightning Bolt,
and I couldn’t resist! – Brazilian Jady Duarte reveals
EVERYTHING about bedding Usain Bolt in the Olympic village
10.APP配對最成功
Here's How Much Dating Apps Are Killing It In Rio

延伸觀看：
0.鳳梨竟然會讓嘴巴爆血? 吃鳳梨為何會咬舌?
https://youtu.be/Uoz-vhMKPOA
1.中出、五十嵐真貴！？那些超奇葩的姓名
https://youtu.be/7_LDVCv8G-M
2.人類真的可以用刀擋下子彈嗎？史上最強的武士
https://www.youtube.com/watch?v=KoL4CqvxXAM
3.一首沒有任何聲音的歌?
https://www.youtube.com/watch?v=0QcTRctHdSA
4.圈圈叉叉竟然有必勝走法？
https://www.youtube.com/watch?v=JBSimpaQ5uA
5.為何Pornhub每天都有大量影片上傳？當Pornhuber其實超好賺？
https://youtu.be/HZZPXpbJkI8
6.煮龍蝦竟然是犯法的唷?
https://youtu.be/vC8NyB9LtEM

Official video for 'Fun Remix' by Laura Ribeiro, Zuma. ft Jyodan, Amiide
Listen to 'Fun Remix' here on all platforms: http://streamlink.to/fun-remix
Fun Tshirt Merch: https://lauraribeiro.stores.jp/

Follow Laura Ribeiro:
Official Website: http://www.laura-ribeiro.com
Instagram - http://instagram.com/lauraribeiro.x
Twitter - http://twitter.com/lauraribeiro_x

Lyrics:
Fun
I know how I like it
Let me be your guidance
The one who decides when
Su tentación peligro en tus manos
Let get vibing
We don’t have all night yeah
Cause I feel like dancing
Hasta la noche de terminar

Prechorus
Acércate a mi baby
Let’s just go like crazy
Cause I got what you need Yeah
I got what you need
Acércate a mi baby
Let’s just go like crazy
Cause I got what you need yeah
I got what you need

Chorus
What do you do for fun
I’m always on the run
Robando tu corazón
(Robando tu corazón)
Don’t let me don’t let me down
Don’t let me don’t let me down

Jyodan:
I wont let you down baby trust me
Cuz i hate to see you frown so i’m comin to ya town
And i know them nxggas hatin but its just me
We don’t gotta pay nobody attention
I love your body and tention
I love erotic decisions
I play a Taylor (guitar) so swift
And you layin out i’m invited
I feel like trey, i’ma dive in
I’m havin fun without tryin
I see yo face all excited

Chorus
What do you do for fun
I’m always on the run
Robando tu corazón
(Robando tu corazón)
Don’t let me don’t let me down
Don’t let me don’t let me down

Amiide:
Her body
I'm on it
She got me feeling so jaded
Nobodys invited
But you baby
I love the way you take the wheel, going coast to coast, the way you rock the boat u deserve a toast
Everydays a vacay with you, girl lemme know what you wanna do

Chorus
What do you do for fun
I’m always on the run
Robando tu corazón
(Robando tu corazón)
Don’t let me don’t let me down
Don’t let me don’t let me down

------

Credits:
Written and performed by Laura Ribeiro, Zuma, Jyodan, Amiide
Produced by Zuma.
Mixed & Mastered by Shererd Graham
Videographer Gabriela Gonzalez
Direction and Edited by Laura Ribeiro
MUA/Hair: Hanako Ishii
BTS Assistance & Choreography: IYONA

Laura Ribeiro & Zuma. - Fun (REMIX) ft Jyodan, Amiide (Official Video)

15 Mins Legs and Booty workout with Dumbbells, that you can do with or without a resistance bands. Time to get fit if you have a set of dumbbells at home, feel free to use alternatives you can find at home if your just getting started.

✚ What weights should I use? Do I need dumbbells? How many reps?
Check out the FAQ section at the bottom of the schedule page:
https://www.chloeting.com/program/2021/get-fit-challenge.html

✚ Free Program Schedule
https://www.chloeting.com/program/2021/get-fit-challenge.html
Episode 1 - https://youtu.be/nnpwDoD6fyA
Episode 2 - https://youtu.be/Stxhth7HT_E
Episode 3 - https://youtu.be/mZM9Fimp2g8
Episode 4 - https://youtu.be/Ksui3Ui1o60
Episode 5 - June 30th

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✚ Music by
Track: Coopex, EBEN, Sarah de Warren - Bad Dream
Music Provided by Magic Records
Listen To The Original: https://youtu.be/6xO-iMWhZjM
Free Download: https://fanlink.to/e6fS
Usage Policy: http://www.magicmusicLLC.com

Track: Tom Wilson - Run For Your Life (ft. M.I.M.E) [NCS Release]
Music provided by NoCopyrightSounds.
Watch:
Free Download / Stream: http://ncs.io/RunForYourLife

Track: RVPTR x GODMODE x YUNAY - Assassinate
Music Provided by Magic Records
Listen To The Original: https://youtu.be/jSBarA99frU
Free Download: https://fanlink.to/e2AT
Usage Policy: http://www.magicmusicLLC.com

Layto - Houdin
https://youtu.be/iMTPgmqK0Kg

Layto - Hate Me
https://youtu.be/fS4UEJyhUsw

#workouts #fitness #chloeting #chloetingchallenge #abs #homeworkouts

IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video's meta data for discovery due to how the algorithm is like. This isn't anything new. Most people who've been watching YouTube for years would understand this. If you're unhappy and get triggered by this, well, this channel isn't for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that's not going to change.

Having said that, it doesn't mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You're not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I've explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don't take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.

When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you're not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.