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  • Anyone else feel extra fierce when they wear all black to the gym⁉️Had a hardddd glute intensive leg day + 20 minutes on the spin bike. Oh, and @heyhannahashen changed my life when she told me that there is a @onepeloton app... yesssss!!! Taking big advantage of their 14 day free trial period and extending my Peloton obsession back home! 🖤 #runnernotrunning
  • Anyone else feel extra fierce when they wear all black to the gym⁉️Had a hardddd glute intensive leg day + 20 minutes on the spin bike. Oh, and @heyhannahashen changed my life when she told me that there is a @onepeloton app... yesssss!!! Taking big advantage of their 14 day free trial period and extending my Peloton obsession back home! 🖤 #runnernotrunning
  • 1,611 57 21 August, 2019
  • Just keep grinding✨ You’re going to be thankful months from now for the work you put in today. Sometimes it’s hard to keep your eye on the prize. That’s why I normally like to race frequently, so that my goals are never too far away. But, how do you keep focused when you are injured, and it’s not clear if you will even be able to run your goal race? I’ve struggled with this a bit lately. Here is what I know: I should be able to run again in 2-4 weeks assuming I heal as expected. I am currently signed up to run NYC Marathon, CIM, and the Miami Half. I’m flexible with my goals, and at this point my A goal is to be able to run/walk NYC and possibly be fully trained for CIM. But, if I’m not healed, NYC might be out of the question and who knows about CIM. I have shifted my focus in training to build the strongest, healthiest body that is ready to run when the time is right. This means doing things I really do not want to do: I’m talking to you, planks. According to my PT, I need to strengthen my core (ugh), loosen the heck up with some yoga (double ugh), continue to strengthen my glutes (easy), and cycle/swim to maintain my cardiovascular fitness (😃). That’s a lot when you think about it! But, if I do it, and put in the work now, I’m going to come out the other side a much happier, healthier runner. And this girl is in it for the long run. So it’s time to put in some WORK. I’m all in. 👊🏼
.
2+ hours at the gym this morning to fit all 👆🏽in... spin class + arms workout + PT stretches.
.
📸: from last week on my beloved resort peloton bike that I miss so much!
  • Just keep grinding✨ You’re going to be thankful months from now for the work you put in today. Sometimes it’s hard to keep your eye on the prize. That’s why I normally like to race frequently, so that my goals are never too far away. But, how do you keep focused when you are injured, and it’s not clear if you will even be able to run your goal race? I’ve struggled with this a bit lately. Here is what I know: I should be able to run again in 2-4 weeks assuming I heal as expected. I am currently signed up to run NYC Marathon, CIM, and the Miami Half. I’m flexible with my goals, and at this point my A goal is to be able to run/walk NYC and possibly be fully trained for CIM. But, if I’m not healed, NYC might be out of the question and who knows about CIM. I have shifted my focus in training to build the strongest, healthiest body that is ready to run when the time is right. This means doing things I really do not want to do: I’m talking to you, planks. According to my PT, I need to strengthen my core (ugh), loosen the heck up with some yoga (double ugh), continue to strengthen my glutes (easy), and cycle/swim to maintain my cardiovascular fitness (😃). That’s a lot when you think about it! But, if I do it, and put in the work now, I’m going to come out the other side a much happier, healthier runner. And this girl is in it for the long run. So it’s time to put in some WORK. I’m all in. 👊🏼
    .
    2+ hours at the gym this morning to fit all 👆🏽in... spin class + arms workout + PT stretches.
    .
    📸: from last week on my beloved resort peloton bike that I miss so much!
  • 1,685 52 20 August, 2019
  • FEAR. I shared on my stories yesterday that my biggest insecurity is that I won’t ever run a sub-3. I’ve put this huge goal out there and there’s a chance I might not get there. I’m extremely appreciative of all the positive and supportive feedback I received after sharing this fear, but this is my biggest hurdle right now: getting out of my own way and relaxing my mind so I can just do the work. One thing that I struggle with so much is that training will NEVER be perfect. I’ve been reminded of that this last week as @dualr’s work schedule has been crazy and I’ve had to pick up some extra slack and been busy with my own projects. I really work hard to prioritize my training and make everything else work around that (more on this in an upcoming video). While today’s schedule called for cross training, en route to the gym I became pretty overwhelmed with all I had left to do today, so I turned around and came back home to handle some chores before coaching calls this afternoon. I’ll try to make time for cross training later today, but a walk/quality time with @dualr might be the “cross training” for today before a busy weekend for both of us. Do I think this will make or break my chances for a sub-3? NO. Will I spend the rest of the day questioning that? YES. Like I said, always working to get out of my own damn way.
#journeytosub3
#realtalk
📷: @dualr
•
•
•
•
•
#runnerslife #athletesunfiltered #crosstraining #marathon #instarunning #runnercommunity #runmotivation #runlife #runwithme
  • FEAR. I shared on my stories yesterday that my biggest insecurity is that I won’t ever run a sub-3. I’ve put this huge goal out there and there’s a chance I might not get there. I’m extremely appreciative of all the positive and supportive feedback I received after sharing this fear, but this is my biggest hurdle right now: getting out of my own way and relaxing my mind so I can just do the work. One thing that I struggle with so much is that training will NEVER be perfect. I’ve been reminded of that this last week as @dualr’s work schedule has been crazy and I’ve had to pick up some extra slack and been busy with my own projects. I really work hard to prioritize my training and make everything else work around that (more on this in an upcoming video). While today’s schedule called for cross training, en route to the gym I became pretty overwhelmed with all I had left to do today, so I turned around and came back home to handle some chores before coaching calls this afternoon. I’ll try to make time for cross training later today, but a walk/quality time with @dualr might be the “cross training” for today before a busy weekend for both of us. Do I think this will make or break my chances for a sub-3? NO. Will I spend the rest of the day questioning that? YES. Like I said, always working to get out of my own damn way.
    #journeytosub3
    #realtalk
    📷: @dualr





    #runnerslife #athletesunfiltered #crosstraining #marathon #instarunning #runnercommunity #runmotivation #runlife #runwithme
  • 886 31 17 hours ago
  • M Y  R O U T I N E .
❌MY STRETCHING ROUTINE❌
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Yes, I love dancing - I used to do ballet, even thought about becoming a professional dancer, street dancing & hip hop.💃🏼
.
And I can tell you, there‘s no class without a long stretching session. Many exercises I still do today!💪🏼
.
➡️WHAT I STRETCH
When stretching my legs I focus on the piriformis, quadriceps, adductors, glutes & calves. .
But I always also stretch my lower back & especially my neck to the front & both sides. After hard sessions I roll my back for a couple of minutes to relieve the muscle tension. .
And I try to do „mini-stretching“ exercises during the day, mostly of my back & neck👌🏼
.
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Soooo did you stretch today?🤸🏼‍♀️🧘🏻‍♂️
.
—————————————————————— 📸 @hej.florian 
#jasminaruns #runninggirl #stretching #runningtips #runningmotivation
  • M Y R O U T I N E .
    ❌MY STRETCHING ROUTINE❌
    .
    Yes, I love dancing - I used to do ballet, even thought about becoming a professional dancer, street dancing & hip hop.💃🏼
    .
    And I can tell you, there‘s no class without a long stretching session. Many exercises I still do today!💪🏼
    .
    ➡️WHAT I STRETCH
    When stretching my legs I focus on the piriformis, quadriceps, adductors, glutes & calves. .
    But I always also stretch my lower back & especially my neck to the front & both sides. After hard sessions I roll my back for a couple of minutes to relieve the muscle tension. .
    And I try to do „mini-stretching“ exercises during the day, mostly of my back & neck👌🏼
    .
    _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
    Soooo did you stretch today?🤸🏼‍♀️🧘🏻‍♂️
    .
    —————————————————————— 📸 @hej.florian
    #jasminaruns #runninggirl #stretching #runningtips #runningmotivation
  • 572 64 19 hours ago
  • COUCOU VICHY 👋

Mon vélo semble plus pressé que moi (SWIPE) 😂
  • COUCOU VICHY 👋

    Mon vélo semble plus pressé que moi (SWIPE) 😂
  • 1,038 49 22 hours ago
  • A minha história com a corrida tem um pouco mais de 6 anos! Eu não tinha a mínima ideia do que estava fazendo, simplesmente fui chamada para correr 5km em uma prova de rua, sem nunca ter treinado para isso!
⠀⠀⠀⠀⠀⠀⠀
Amei tudo aquilo e logo em seguida, já estava inscrita na próxima. Essa novidade estava chegando junto com o processo de introdução de hábitos saudáveis à minha rotina, com uma reeducação alimentar e prática de exercícios. E foram 2 anos desta maneira, treinando da minha cabeça e fazendo provas de 5 e 10km quase todos os finais de semana.
⠀⠀⠀⠀⠀⠀⠀
Em 2015, decidi correr meus primeiros 21km, então procurei um nutri com foco esportivo e entrei para uma assessoria esportiva, para que eles me ajudassem a concluir esse desafio. O resultado foi melhor do que o esperado e eu só queria percorrer essa distância.
⠀⠀⠀⠀⠀⠀⠀
Quando ganhei confiança nos 21km, me inscrevi para a minha 1ª maratona e me preparei por 1 ano para o grande dia, onde modéstia à parte, eu brilhei na minha estreia, porque coloquei muito amor e dedicação em todo o ciclo.
⠀⠀⠀⠀⠀⠀⠀
Tenho certeza que toda essa história é apenas o começo de toda uma vida que tenho pela frente, pode ter fases com mais foco, outras com menos, mas a corrida estará presente em todas elas.
⠀⠀⠀⠀⠀⠀⠀
#corridaderua #meiamaratona #maratona #crazy4run
  • A minha história com a corrida tem um pouco mais de 6 anos! Eu não tinha a mínima ideia do que estava fazendo, simplesmente fui chamada para correr 5km em uma prova de rua, sem nunca ter treinado para isso!
    ⠀⠀⠀⠀⠀⠀⠀
    Amei tudo aquilo e logo em seguida, já estava inscrita na próxima. Essa novidade estava chegando junto com o processo de introdução de hábitos saudáveis à minha rotina, com uma reeducação alimentar e prática de exercícios. E foram 2 anos desta maneira, treinando da minha cabeça e fazendo provas de 5 e 10km quase todos os finais de semana.
    ⠀⠀⠀⠀⠀⠀⠀
    Em 2015, decidi correr meus primeiros 21km, então procurei um nutri com foco esportivo e entrei para uma assessoria esportiva, para que eles me ajudassem a concluir esse desafio. O resultado foi melhor do que o esperado e eu só queria percorrer essa distância.
    ⠀⠀⠀⠀⠀⠀⠀
    Quando ganhei confiança nos 21km, me inscrevi para a minha 1ª maratona e me preparei por 1 ano para o grande dia, onde modéstia à parte, eu brilhei na minha estreia, porque coloquei muito amor e dedicação em todo o ciclo.
    ⠀⠀⠀⠀⠀⠀⠀
    Tenho certeza que toda essa história é apenas o começo de toda uma vida que tenho pela frente, pode ter fases com mais foco, outras com menos, mas a corrida estará presente em todas elas.
    ⠀⠀⠀⠀⠀⠀⠀
    #corridaderua #meiamaratona #maratona #crazy4run
  • 3,043 124 21 August, 2019

Latest Instagram Posts

  • Rest days are for:
big cups of coffee ☕️
extra long morning walks ☀️
and plenty of love from your main man 🐾
  • Rest days are for:
    big cups of coffee ☕️
    extra long morning walks ☀️
    and plenty of love from your main man 🐾
  • 3 1 8 minutes ago
  • Mit csináljunk reggel,ha korán kelünk?🤔
Irány futni😂🙈🙊Ezen a héten a 4.futás✌És egyre korábban indultam..👌
Hogy miért olyan jó? Friss levegő,nincs nagy forgalom,nincs meleg..csak futsz és közben gondolkozhatsz,álmodozhatsz❤
Ez adott motivációt kora reggel🤗🙏😁✌
#running #runnerslife #mylife #myjob #fitnesslife #fitnessgirl
  • Mit csináljunk reggel,ha korán kelünk?🤔
    Irány futni😂🙈🙊Ezen a héten a 4.futás✌És egyre korábban indultam..👌
    Hogy miért olyan jó? Friss levegő,nincs nagy forgalom,nincs meleg..csak futsz és közben gondolkozhatsz,álmodozhatsz❤
    Ez adott motivációt kora reggel🤗🙏😁✌
    #running #runnerslife #mylife #myjob #fitnesslife #fitnessgirl
  • 3 0 11 minutes ago
  • Aua! 🤨 Heute war wieder #longrunday, auf dem mich auf den ersten 15km wieder meine Freundin Bille begleitet hat. Außerdem war zum Glück und bis zum bitteren Ende (obwohl erst gar nicht geplant) auch @franceso_vitelli mit dabei. 
Erst jagten wir also zu dritt durch den Wald und später zu zweit. Nach knapp 30km merkten wir schon, dass ein #antritt bei unvorhergesehenen Pausen etwas unrund aussah und uns zum Schmunzeln brachte. Nun gut... genau bei km 33 lag da dann eine Baumwurzel, die sich meinen müden Beinen in den Weg geworfen hatte 😂- oder so ähnlich . Das Resultat: kleiner Flug und Sturz auf den Waldboden. Da ich schon so müde vom Laufen war, hab ich zum Glück gar nicht gegen den Sturz gegengesteuert, so dass ich letztendlich nur die rechte Hand und das linke Knie aufgeschlagen hab 😳. Aber da #superman mich wieder auf die Füße gestellt hat (Danke!) und wir zu Hause Pflaster mit #schlumpfine drauf hatten (und natürlich noch einiges mehr an Wundversorgung), gehts schon wieder! Aus den geplanten 34km wurden zwar nur 33km, aber hey... das war ein Zeichen und sollte wohl für heute reichen 🤔🤣😉...! Ach so: heute nix #crescendolauf oder anderer Schnick-Schnack. Einfach Wald & Wetter genießen, quatschen und lachen und letztendlich mit 444HM sogar einen 5:26 Pace gelaufen. Schön (außer natürlich „Aua Knie und Hand“)! 😊☀️ [Werbung wegen Erkennbarkeit von Marken] #longrun #longjog #run #imoveme #laufliebe #running #runningterritory #runningmotivation #runnerslife #runnersworld #läuferin #runfast #bestyesterday #runfaster #fit #marathontraining #timetofly #laufeninfrankfurt #instarunners #läuft #sportverletzung
  • Aua! 🤨 Heute war wieder #longrunday , auf dem mich auf den ersten 15km wieder meine Freundin Bille begleitet hat. Außerdem war zum Glück und bis zum bitteren Ende (obwohl erst gar nicht geplant) auch @franceso_vitelli mit dabei.
    Erst jagten wir also zu dritt durch den Wald und später zu zweit. Nach knapp 30km merkten wir schon, dass ein #antritt bei unvorhergesehenen Pausen etwas unrund aussah und uns zum Schmunzeln brachte. Nun gut... genau bei km 33 lag da dann eine Baumwurzel, die sich meinen müden Beinen in den Weg geworfen hatte 😂- oder so ähnlich . Das Resultat: kleiner Flug und Sturz auf den Waldboden. Da ich schon so müde vom Laufen war, hab ich zum Glück gar nicht gegen den Sturz gegengesteuert, so dass ich letztendlich nur die rechte Hand und das linke Knie aufgeschlagen hab 😳. Aber da #superman mich wieder auf die Füße gestellt hat (Danke!) und wir zu Hause Pflaster mit #schlumpfine drauf hatten (und natürlich noch einiges mehr an Wundversorgung), gehts schon wieder! Aus den geplanten 34km wurden zwar nur 33km, aber hey... das war ein Zeichen und sollte wohl für heute reichen 🤔🤣😉...! Ach so: heute nix #crescendolauf oder anderer Schnick-Schnack. Einfach Wald & Wetter genießen, quatschen und lachen und letztendlich mit 444HM sogar einen 5:26 Pace gelaufen. Schön (außer natürlich „Aua Knie und Hand“)! 😊☀️ [Werbung wegen Erkennbarkeit von Marken] #longrun #longjog #run #imoveme #laufliebe #running #runningterritory #runningmotivation #runnerslife #runnersworld #läuferin #runfast #bestyesterday #runfaster #fit #marathontraining #timetofly #laufeninfrankfurt #instarunners #läuft #sportverletzung
  • 37 4 37 minutes ago
  • Happy Friday! I couldn’t resist pausing to get this shot today whilst running one of my favourite local spots. I’d been giving myself a bit of a hard time recently for not getting out of the door early for runs, but sometimes you need to sleep and recover. I was glad that I made the effort today, the views were stunning, the running felt good and a nice 14 miles in the bag. I am looking forward to swapping the flat for the mountains very soon 🏔
  • Happy Friday! I couldn’t resist pausing to get this shot today whilst running one of my favourite local spots. I’d been giving myself a bit of a hard time recently for not getting out of the door early for runs, but sometimes you need to sleep and recover. I was glad that I made the effort today, the views were stunning, the running felt good and a nice 14 miles in the bag. I am looking forward to swapping the flat for the mountains very soon 🏔
  • 35 5 37 minutes ago
  • Reposted from @gustavobarquilha -  É comum ainda encontrarmos técnicos e assessorias utilizarem treinos físicos em circuito ou com pouca carga para melhorar a performance de seus alunos de corrida. Mas será que esse é o melhor modelo de treino?
Para investigar isso, Sedano et al (2013) recrutaram 18 corredores, que foram divididos aleatoriamente em 3 grupos: ENDURANCE, que continuou seu treinamento habitual de corrida, que já incluía um circuito funcional com Theraband; FORÇA, que realizou exercícios combinados de força (70% 1RM) e pliometria e treinamento de corrida; RESISTÊNCIA, que realizou treinamento de força muscular com cargas de 40% de 1RM e treinamento de corrida. O protocolo de treinamento durou 12 semanas de treinamento em que os corredores treinaram 8 vezes por semana (6 sessões de resistência e 2 de força). Os achados revelaram maiores magnitudes de mudança na Economia de Corrida, altura do salto de contramovimento (CMJ), velocidade no V̇O2max e teste de contra-relógio de 3 km após 12 semanas de treinamento de força pesado (70% 1RM) comparado com treinamento de força mais leve (40% 1RM) e um grupo controle (treinamento em circuito) em corredores espanhóis de nível nacional. Ou seja, deve-se incluir treinos de força com cargas para melhorar a sua performance na corrida!
Sedano S1, Marín PJ, Cuadrado G, Redondo JC. Concurrent training in elite male runners: the influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res. 2013 Sep;27(9):2433-43. - #clubedecorridacampestre #runningmotivation #runners #run #runnerslife #forca #running
  • Reposted from @gustavobarquilha - É comum ainda encontrarmos técnicos e assessorias utilizarem treinos físicos em circuito ou com pouca carga para melhorar a performance de seus alunos de corrida. Mas será que esse é o melhor modelo de treino?
    Para investigar isso, Sedano et al (2013) recrutaram 18 corredores, que foram divididos aleatoriamente em 3 grupos: ENDURANCE, que continuou seu treinamento habitual de corrida, que já incluía um circuito funcional com Theraband; FORÇA, que realizou exercícios combinados de força (70% 1RM) e pliometria e treinamento de corrida; RESISTÊNCIA, que realizou treinamento de força muscular com cargas de 40% de 1RM e treinamento de corrida. O protocolo de treinamento durou 12 semanas de treinamento em que os corredores treinaram 8 vezes por semana (6 sessões de resistência e 2 de força). Os achados revelaram maiores magnitudes de mudança na Economia de Corrida, altura do salto de contramovimento (CMJ), velocidade no V̇O2max e teste de contra-relógio de 3 km após 12 semanas de treinamento de força pesado (70% 1RM) comparado com treinamento de força mais leve (40% 1RM) e um grupo controle (treinamento em circuito) em corredores espanhóis de nível nacional. Ou seja, deve-se incluir treinos de força com cargas para melhorar a sua performance na corrida!
    Sedano S1, Marín PJ, Cuadrado G, Redondo JC. Concurrent training in elite male runners: the influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res. 2013 Sep;27(9):2433-43. - #clubedecorridacampestre #runningmotivation #runners #run #runnerslife #forca #running
  • 8 1 38 minutes ago
  • ¿Alguna vez te has enamorado? ⠀

Me paré en la línea de salida cientos de veces y todas y cada una ellas lo hice con el corazón en la boca, con el estómago saltando, con la piel erizada... Pero con la cara tensa, deshaciendo lo que mostraba mi cuerpo. Es como cuando estás esperando para tu cita a ese amor, del que estás perdidamente enamorado, te comen los nervios pero intentas que no se note. ⠀

Enamorarse es no tener explicación lógica para lo que sientes. Aunque hay miles de motivos racionales, no son suficientes, ninguno te satisface para describir lo que te hace sentir el amor. ⠀

Yo no puedo explicar por qué me gusta correr. Tengo miles de razones y aún así ninguna, ni todas juntas, podrían demostrar exactamente lo que se siente. ⠀

Mi recomendación: enamórate de lo que haces, si ya es muy tarde para enamorarte, entonces busca algo nuevo. Podrías salir a correr, por ejemplo 😂
⠀
#run #runner #running #veganrunner #govegan #vegetarianrunner #veggie #corrida #runnersmotivation #motivacionrunner #training #vegetariana #correr #corrida #correre #hardwork #runnerslife #runstagram #runforfun #venezuela #caracas 📷@super_kimb
  • ¿Alguna vez te has enamorado? ⠀

    Me paré en la línea de salida cientos de veces y todas y cada una ellas lo hice con el corazón en la boca, con el estómago saltando, con la piel erizada... Pero con la cara tensa, deshaciendo lo que mostraba mi cuerpo. Es como cuando estás esperando para tu cita a ese amor, del que estás perdidamente enamorado, te comen los nervios pero intentas que no se note. ⠀

    Enamorarse es no tener explicación lógica para lo que sientes. Aunque hay miles de motivos racionales, no son suficientes, ninguno te satisface para describir lo que te hace sentir el amor. ⠀

    Yo no puedo explicar por qué me gusta correr. Tengo miles de razones y aún así ninguna, ni todas juntas, podrían demostrar exactamente lo que se siente. ⠀

    Mi recomendación: enamórate de lo que haces, si ya es muy tarde para enamorarte, entonces busca algo nuevo. Podrías salir a correr, por ejemplo 😂

    #run #runner #running #veganrunner #govegan #vegetarianrunner #veggie #corrida #runnersmotivation #motivacionrunner #training #vegetariana #correr #corrida #correre #hardwork #runnerslife #runstagram #runforfun #venezuela #caracas 📷@super_kimb
  • 11 5 43 minutes ago
  • 2 1 47 minutes ago
  • А жизнь - совсем не праздник на полянке, 
Поэтому расклад такой суровый:
Я ем на завтрак с фруктами овсянку,
На ужин - заливаюсь виски с колой
  • А жизнь - совсем не праздник на полянке,
    Поэтому расклад такой суровый:
    Я ем на завтрак с фруктами овсянку,
    На ужин - заливаюсь виски с колой
  • 16 2 1 hour ago
  • Моего мужа всегда принимают за кавказца 😂
.
Когда мы только начинали наши отношения и я выкладывала совместные фото, все кому не лень, писали: " Инна, он чурка? Ты что встречаешься с не русским? " 🤔 Ну про, то что движет людьми, когда они задают такие вопросы, я уже писала😌
.
Мой муж русский!!! Я больше не русская, а он русский 😁
.
Самое смешное, это когда дагистанцы начинают с ним на своем языке разговаривать 😂 Тут уже у меня начинают закрадываться сомнения 🤔😁
.
Он уже привык, что спрашивают всегда😌 . Поэтому отвечает:" Я твой нюх таптал"😂
.
Всем доброго утра 💘
  • Моего мужа всегда принимают за кавказца 😂
    .
    Когда мы только начинали наши отношения и я выкладывала совместные фото, все кому не лень, писали: " Инна, он чурка? Ты что встречаешься с не русским? " 🤔 Ну про, то что движет людьми, когда они задают такие вопросы, я уже писала😌
    .
    Мой муж русский!!! Я больше не русская, а он русский 😁
    .
    Самое смешное, это когда дагистанцы начинают с ним на своем языке разговаривать 😂 Тут уже у меня начинают закрадываться сомнения 🤔😁
    .
    Он уже привык, что спрашивают всегда😌 . Поэтому отвечает:" Я твой нюх таптал"😂
    .
    Всем доброго утра 💘
  • 54 17 21 August, 2019