Health, Wellbeing and Fitness : Ronning Against Cancer’s amazing speed workout (30'' + 1' + 3 x 4' + 1' + 30'') on Friday night, November 7th 2014 !!! Great motivation and wellness to support the fight against breast cancer and men’s health Awareness (prostate cancer and testicular cancer) during Movember !!!

Hi  dearest readers ;)

Are you ready for an amazing speed workout (30'' + 1' + 3 x 4' + 1' + 30'') today? Great motivation and wellness with good feelings to support the fight against breast cancer and men’s health Awareness (prostate cancer and testicular cancer) during Movember!!!

Distance : 10.7 km

Time : 47’

1. Warm up : 4 km in 20’

2. Speed workout : 5,5 km in 21’

30'' fast

30’’ slow

1' fast

1’ slow

4’ fast

1’30’’ slow

4’ fast

1’30’’ slow

4’ fast

1’30’’ slow

1’ fast

30’’ slow

30’’ fast

3. Cooldown run : 1.2 km in 6’30’’

The weather is cold, but nice to run with well-being and great motivation ;-)

A really nice fall day !!!;)

To know more about Ronald Tintin’s project “Ronning Against Cancer” : Together, we can get rid of cancer”.

Ronald Tintin,

www.ronningagainstcancer.com