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 !!! Have a nice fall day!

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