◉ Ntsako 🏃🏾‍♂️◉ @Sevhic_ Twitter profile

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

6 months

"Thou shall keepeth thy easy days easy! 💪🏽💥✔️: #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

6 years

Tops

SHEKHINAH

@shekhinahd

6 years

Best Spa in Durban ??? ❤️

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

8 months

@moza_onassis I'm here for this healthy Father and Son communication 👌🏽

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

27 days

@KasiEconomy The type of fence tells you how safe the area is 👌🏼

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Always run facing oncoming traffic for your own safety and leave your headsets at home please!

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 months

@iDiskiTimes What Rele did cannot be undone 😅

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

@CaThiii_M He's not doing the other device's owner any good, it's more than just earning points at the end of the day, being healthy should be the most important driving force than earning points & improving the health status 😅

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

26 days

@GaytonMcK Not only that Mr Minister, like earlier today Glenrose Xaba broke a 23 years old Women's National Record over 10k and I'm just thinking how inspiring that'd have been with young girls watching something like that 🤔

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 months

@SizweDhlomo You add EFF and it's a reunion

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

The Training /// The Runner/// The Race/// The Splits 🥈 Super proud of myself, the support from family and friends( colleagues too), my club, and most importantly to God for making this journey possible 🙏🏽😁🙌🏽 Twitter FAMILY, you guys are so special 🤞🏽❤️❤️❤️ #RunBetter

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 months

When the storm has settled, I'll reflect on this year's edition of the Big C!, for now I'm just happy I've managed to finish strong under difficult conditions 9:52:01 in 2019 /// 8:07:22 this year! 🙏🏼🙏🏼🙏🏼 #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

Ntsako Chauke completed the Comrades Marathon! Time 07:04:48 (UNOFFICIAL) #ComradesRace #Comrades2022 #Sishayibuya #TheReturn

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

18 days

@orlandopirates @SevillaFC 🤌🏼

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

9 months

Jacaranda City Challenge Half, they didn't lie about it being FLAT & FAST! 🤞🏽😅Happy with a PB 😁🙌🏽🕺🏽 #RunBetter #LiveLifeWithVitality #JacarandaCityChallenge

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

A clean and happy baby 🌸🥰🙏🏼💗

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

8 months

Previous CR 2:19 PR ,thank ya'll for the support enroute: #RunBetter #RACCityLodgeToughOne32k #LiveLifeWithVitality

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Finally the idea of being a Dad settling in a month later 😁🙏🏼 what a challenging yet beautiful journey it's been the past few months

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

🎯 Not achieved but a new PB has landed 😊🙌🏽🙏🏽 a big shoutout to @Kay_E2 @Mrs_Mafbee for walking this journey with me and bringing it live to your TL & everyone of you who cheered virtually, watched, RT'd, I Appreciate y'all #RunBetter #RunningWithTeamVitality #Sub80minsAttempt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 months

@Gert_LeNinja 😭🤣🤣🤣 You're on a roll tonight

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

1 year

Mapped this route last year but haven't had time to explore it, glad to finally see how it looks like: my attempt to mapping AFRICA on feet 😁🙏🏼💚 cc @StravaSupport @Strava #RunBetter #LiveLifeWithVitality

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

7 months

It's tough but manageable, 39:18 1st half and 43:34 2nd half, would I do it again? Ofcourse especially now that I have first hand experience of the course 👌🏽😁, great positives to take going into Johnson Crane: #RunBetter #LiveLifeWithVitality

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

1 month

@Lorenz_KO @superjourno Benni in the 18 Area

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Without a routine it's difficult to be consistent...

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

8 months

@Gift_Makoti_ Even adults bro 😅 You're bound to end up liking/enjoying it if your kid loves it

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

20 days

@SundayTimesZA great idea actually and it could improve safety in the CBDs...

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

1 year

Looking at my Marathons or Ultras PBs trajectory, I can't help it but to stan man 🥺🙏🏼 went from 4:49 to 3:20 and now sitting at 2:43 and with Comrades I started at 9:52 and I'm at 7:05, when you're patient and give yourself enough room to develop anything is possible 🤞🏽

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

9 months

Springboks arrival earlier this morning at FAOR 😍😍😍✈️ #OTMSA2023 #SafeAfricanSkies #GoBokke #RWC2023

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

9 months

#MedalMonday 😍😍😍 5.11.23 ❤️🙏🏼 #RunBetter #LiveLifeWithVitality #ABSM23 #AfricanBankSowetoMarathon

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

5 years

So wena O jewa keng? 🤔 😂

Tumi

@tumza_45

5 years

lmao twitter verified the "O jewa keng?" lady

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

#VitalityRunSeries Checkout Challenge ✔️ #RunBetter

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

1 month

@DrMusaMthombeni After tomorrow's swearing-in of MK members, things might just take a different turn.

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

📸 @mac_pix About yesterday 🥵 I totally endorse or recommend running 😁🙌🏽🏃🏽‍♂️ #RunBetter #RunningWithTeamVitality #TeamVitalityChamps #LiveLifeWithVitality #Sibuyakhona #WeAreRunners

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

A young quickie to start the day ❤️🙏🏽🏃🏽 #RunBetter

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

7 years

Mafenya Brothers doing the damn pots!!

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◉ Ntsako 🏃🏾‍♂️��

@Sevhic_

5 years

Happy birthday bhuti @RealBlackCoffee #MusicIsKing made my birthday month so special 🙏🏽

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

9 months

A good day to skip a Monday 😁🙏🏼 #MedalMonday #RunBetter #LiveLifeWithVitality #LoveMyVitality #ABSM #AfricanBankSowetoMarathon

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

5 months

First Ultra since August 2022 🥵💪🏽, the plan was to get 45k/5hrs, but when I was approaching Flamingo shopping centre, I decided to deviate to Taroko Trails and back to Longmeadow or Greenstone Mall before joining R25 back home. 😅 I bumped into a colleague who was shocked to see

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

4 years

Don't forget NO KUDOS for anyone who start their run before 6am!! 🚩🚩🚩

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

6 months

@Hlela_Lulubel Thing is townships are policed for everything we do coz alot goes on in the suburbs just no one is collecting that data to post here

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

Running is not a group work or one size fits all kinda situation, find what your body responds positively to and run with it, while at it find ways to shut the unnecessary noise... #RunBetter

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

4 years

To the RUNNERS who continue to start their runs before 6AM! 🚩🚩🚩🚩🚩🚩

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Tom Jenkins double lap debut 😁🙏🏼 as for that segment, the less said the better 🤞🏽🤣 #RunBetter #RunningWithTeamVitality #TeamVitalityChamps #DiscoveryVitality #LiveLifeWithVitality #VitalityRunSeries

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

I think most runners underestimate the fatigue that comes with training for an Ultra and to do it every year is quite demanding at all levels, and personally that's why I'm taking a break next year to regroup and replenish 😁🙏🏼 that's why I'm doing 21k TTOM and no Comrades

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

13 days

@GaytonMcK @NelsonMandela As busy as you'll be in your new portfolio but if you can set aside 45-60mins x3 per week you'll come back a different runner at the next year's edition of the same race 🤞🏽

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

1 month

@Lorenz_KO The rate at which Chiefs and Pirates are strengthening their technical teams and squads, I don't think Sundowns will have it easy next season.

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

5 months

#MedalMonday #Pirates21k #RunBetter 😍

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

5 years

My body ceiling was tested to some extreme levels that I've never reached before, but reading encouraging cheers from @Neo_Melanin 💕 😍 🙏🏽 & my friends here, seeing my colleague Tumi twice enroute 😭😍🙏🏽 the Broskis @tdyani @Kay_E2 🤜🏽 and @fatcats_ac thanks for the training

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

5 years

Colour blocking as always 😁😭🙏🏽 #comrades2019 #togetherwetriumph #CaltexFuelsComrades #BeatYesterday

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

8 months

A very beautiful piece for #MedalMonday 👌🏽😍😍😍

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

#IChoose2BActive #YouthMonth2021 #FitnessIsALifestyle #DanceYourWay2Fitness Everyday brings a fresh opportunity to be better than yesterday #RunBetter 🙏🏼❤️

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

7 months

@GoitseDiale Incorrect, people staying in Polokwane do actually choose to fly but majority of the people you're seeing on the November 1 North don't stay in Polokwane so it doesn't make sense flying there when you're still +300km outside where you've landed

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

4 years

📢📢📢

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

5 months

Ebotse Parkrun! 💪🏽💥, phew it's been a minute 🥵 it's about time I get back to #TourDeParkrun 😁🙌🏽: #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

7 months

Endurance 90mins! 💪🏽💥, felt good running in some showers of rain 🌧️, next stop #DischemHalf 💚 : #RunBetter #LiveLifeWithVitality

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

4 years

YES – I’ve just finished the Sanlam Cape Town Virtual Marathon! This was definitely a virtual race to remember! @ctmarathon #RunForSomething #RaceLikeNoOther #SCTM2020

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Running is hard and difficult at the same time 🤞🏽

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

9 months

How it started /// How it ended... #AfricanBankSowetoMarathon #RunBetter #LiveLifeWithVitality #FlashBackFriday #LoveMyVitality

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

Running becomes easier and enjoyable when you do your basics right i.e get enough sleep, honour your easy runs and rest days accordingly and pay close attention to your nutrition & hydrate appropriately...

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

6 months

Moderate to Hard 90 mins! 💪🏽💥: #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

For now I'll continue drinking water and work hard... #RunBetter

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

🎯 Target not ❌met but hey 🤷🏽‍♂️ who cares when you've conquered the race on debut and bagged a PB 😁 🙌🏽 🕺🏽 🥳🥳🥳🥳 onwards & upwards we go #RunBetter #RunningWithTeamVitality #TeamVitalityChamps #LiveLifeWithVitality #BeatYesterday #WeAreRunners #Sibuyakhona

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

6 months

Midweek Long Run! 💪🏽💥: - 3km or 20mins warm up - 17km or 70mins Tempo - 5km or 33mins Cool Down #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

7 months

Patrolling the streets of Ekurhuleni this morning the best way I know how 💪🏽😁💥: #RunBetter #LiveLifeWithVitality

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

7 months

Usually I don't lace up on Fridays but today being so special in that it's my daughter's 30th month milestone I had to set aside this 30mins because I believe one of the best gift(s) you can give your kid(s) is being a fit parent 🥰🙏🏽🎉🎊🎈: #RunBetter 👣

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Appreciation tweet 🙏🏽❤️ @Kay_E2

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

You understood the assignment Sis B 👌🏽😍🔥🏃🏽‍♂️🙏🏼 @Buhlep

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

"You'll never regret making the time to invest in your Health by staying physically active..." 🤞🏽

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

1 month

1/5 #VitalityRunSeries ✔️ Race Against Cancer with @orlandoathleti1 X @Vitality_SA #RunBetter #LiveLifeWithVitality

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

4 years

That's It!! 💪🏽💥

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

7 months

Easy, Moderate & Hard 90 Mins Negative Splits! 💪🏽💥: #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Eazy 60mins #RunBetter #RunningWithTeamVitality 📍

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 months

2hrs Tempo! 💪🏼💥🥵: #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Joined #Team6am today to Kickstart the weekend 😁 🙌🏽 🕺🏽 #IChoose2BActive #RunBetter

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

5 years

Not what she said but slapped me for laughing during supper 😭 it still hurts me even today 😂

Thato 🤓

@PastorThato

5 years

Your Mother once said?

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

Thank you so much guys for the cheers and congratulations messages they're all well received 🙏🏼❤️👊🏼

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 months

@eNCA Let me make one actually 👌🏼😊

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 months

Easy +3hrs, the streets are getting quiet around this time of the day 🫣😅: #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

Running injury free for years is an underrated privilege >>>>

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

4 years

Comunicado Oficial PB smashed 💥💪🏽🙌🏽🕺🏽 #RaceTheComradesLegends

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 months

Used to be an early morning person, but now I just run whenever I get a gap after attending all the other life commitments. Gonna spend most of May working on my speed and endurance as we get closer to the 9th of June while not neglecting my easy runs...:

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

4 years

31mins for my 31st birthday next week 😁 🙏🏽

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 years

We 2 months old today 👧🏽 😁🙏🏼

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 months

As a runner, laughing at other runners just says a lot about who you are, whether they DNF'd or had a bad day...

Masemola Amo

@Masemola_Amo

2 months

We do not laugh at those who did not finish the Comrades Marathon. #Comrades2024

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

3 months

Part of my training objectives is to try and simulate what could go wrong on race day and find solutions. On any given day, I can run this distance in just under 4 hours, but past experiences have taught me about the importance of slowing down and spending enough time on my feet!

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

9 months

My squawk for this weekend's #AfricanBankSowetoMarathon #RunBetter #LiveLifeWithVitality

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

5 months

Midweek Long Run 💪🏽💥: #RunBetter #LiveLifeWithVitality #Nakanjani #NoDoubt

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

1 year

As your future steady bus driver, what else do I need?🤔: #RunBetter 👣

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

2 years

📍5mins slower than my PB and still secured a top 10 finish 🙏🏼🙌🏽😁 #RunBetter #RunningWithTeamVitality #TeamVitalityChamps pics coming up during the week once mac_pix done editing

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

4 years

One thing about Skontiri is that it'll accept you as you are whether you're faster or slower, novice or veteran, have goals or no goals at the end of the day we're all runners ❤️🙏🏽

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◉ Ntsako 🏃🏾‍♂️◉

@Sevhic_

9 months

Time on Feet Long Run before Tough One next weekend! 💥💪🏽: #RunBetter #LiveLifeWithVitality #RegisterToVote #SAelections24 ✊🏽🇿🇦