#runiotp

Thank you for asking me to be part of this marvelous team. Thank you for the knowledge, guidance, awareness, and appreciation. And thank you for all days of hard works and joy. Let's make some more! • Photos by @sufihm. • #indorunners #irruniversity #runiotp #runitrack #runist #smtr #runitrailblazers #comsquad #bukberrangers #runirangers #proudindorunners #proudirruniversity #marilari (at Ala RITUS)

Itu yang pakai baju merah jangan sampai lolos! . . 📌 Runners Avenue, SCBD 📆 December 17, 2017 📷 @fathurma . . #IndoRunners #proudindorunners #irruniversity #runiotp #runiotpjakartaproject #proudirruniversity #marilari #werunIndonesia #IndoRunners8yrs #ArthaGrahaPeduli #pasbuatgayaloe #newecobottle #BorntoSweat #SafeRunning #GoION #PocariID #SunprideID #BuahPastiSunpride #JBL #counterpain (at Kawasan SCBD Sudirman)

There is always something to be thankful for 💚 #SaridaStrong2018 #BRIrun2017 . . 📌 Bogor 📆 December 10, 2017 📷 @ayomotred . . @irruniversity @indorunners . . #RoadtoTugutoTugu20172018 #Indorunners #proudindorunners #irruniversity #runiotp #runiotpjakartaproject #idonglari (at Kebun Raya Bogor)

Sunday Morning Training Run with @indorunners @irruniversity My happy face after running 10K together with running buddies 💚💪 . . 📌 SCBD Sudirman 📆 November 12, 2017 📷 @abehutabarat @auliauty . . #SaridaStrong2018 #RoadtoTugutoTugu20172018 #Indorunners #proudindorunners #irruniversity #runiotp #runiotpjakartaproject #teampolarindonesia #hrzonetraining #rockyourlimits #lpsupport #lpsupportxindorunners #trijeesportswear #marathon #training #running #marilari #pasbuatgayaloe #newecobottle #libericaequitytower #liberica #idonglari (at Kawasan SCBD Sudirman)

#SaridaStrong2018 programme's just started 💚💪 . . Strength Training IRruniversity by @januaret & @dennyfaj CARDIO (10-20-30 reps workout, 3 sets) 20 seconds rest each set 1. Step jacks. 2. Inchworm. 3. High Knees. a minute rest after cardio session STRENGTH CIRCUIT E.M.O.M (Every Minute On the Minute) POST A: 1. Push up-climbers. (5 reps) 2. Sumo squat. (10 reps) 3. Calf raise. (15 reps) POST B: 1. Burpees. (5 reps) 2. Squat front kick. (10 reps) 3. Russian twist. (15 reps) POST C: 1. Pike push up. (5 reps) 2. Squat-hold jacks. (10 reps) 3. Shoulder-tap plank (15 reps). Two minutes rest after strength session CORE A minute workout, 3 sets. 10 seconds rest each workout. 20 seconds rest each set. 1. Crunch. 2. Legs raise. 3. Heel touch. 4. Elbow plank. 3 minutes rest after core session Cooling down: Static stretch. . . 📌 @epiwalk_rasuna 📆 November 10, 2017 📷 @novel_endrik . . #RoadtoTugutoTugu20172018 #StrengthTraining #indorunners #proudindorunners #IRruniversity #RuniOTP #Runiotpjakartaproject #marathon #training #running #marilari #epiwalk #idonglari (at Epicentrum Epiwalk Kuningan, Rasuna Said)

#SaridaStrong2018 programme's just started 💚💪 . . Strength Training IRruniversity by @januaret & @dennyfaj CARDIO (10-20-30 reps workout, 3 sets) 20 seconds rest each set 1. Step jacks. 2. Inchworm. 3. High Knees. a minute rest after cardio session STRENGTH CIRCUIT E.M.O.M (Every Minute On the Minute) POST A: 1. Push up-climbers. (5 reps) 2. Sumo squat. (10 reps) 3. Calf raise. (15 reps) POST B: 1. Burpees. (5 reps) 2. Squat front kick. (10 reps) 3. Russian twist. (15 reps) POST C: 1. Pike push up. (5 reps) 2. Squat-hold jacks. (10 reps) 3. Shoulder-tap plank (15 reps). Two minutes rest after strength session CORE A minute workout, 3 sets. 10 seconds rest each workout. 20 seconds rest each set. 1. Crunch. 2. Legs raise. 3. Heel touch. 4. Elbow plank. 3 minutes rest after core session Cooling down: Static stretch. . . 📌 @epiwalk_rasuna 📆 November 10, 2017 📷 @novel_endrik . . #RoadtoTugutoTugu20172018 #StrengthTraining #indorunners #proudindorunners #IRruniversity #RuniOTP #Runiotpjakartaproject #marathon #training #running #marilari #epiwalk #idonglari (at Epicentrum Epiwalk Kuningan, Rasuna Said)

Counting days for Jakarta Marathon 2017 💚💪 Let's do our best cz we've been trained for it! Fighting JPX! 👊 . . 📌 GOR Velodrome Rawamangun 📆 October 22, 2017 📷 @harsihandarini . . @indorunners @irruniversity . . #indorunners #proudindorunners #IRruniversity #RuniOTP #Runiotpjakartaproject #JakartaMarathon2017 #TeamPolarIndonesia #HRZoneTraining #Rockyourlimits #LPsupport #LPsupportXindorunners #trijeesportswear #marathon #training #running #marilari #pasbuatgayaloe #newecobottle #idonglari (at Veledrome - Rawamangun)

Here we are TOKYO team of Runi OTP Jakarta Project X, Road to Jakarta Marathon 2017. Led by Capt @januaret and Capt @novel_endrik Maybe now we are not the fastest team but we always strive to get better than we used to be cz a little progress each day adds up to big results. Always believe that you're capable of much more than you think and never give up. Break a leg TOKYO Team!! 👊 *Those pictures were taken after our peak Interval yesterday . . 📌 GOR Soemantri Brodjonegoro, Kuningan 📆 September 27, 2017 📷 @sufihm . . @irruniversity @indorunners . . #indorunners #proudindorunners #IRruniversity #RuniOTP #Runiotpjakartaproject #JakartaMarathon2017 #TeamPolarIndonesia #HRZoneTraining #Rockyourlimits #LPsupport #LPsupportXindorunners #trijeesportswear #marathon #training #running #marilari #pasbuatgayaloe #newecobottle #idonglari (at GOR Soemantri Brodjonegoro, Kuningan)