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Wed 24th Apr 2024 at 6:41pm by chunkywizard
Run > Intervals
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Time
1:09:11
-
Miles 6.89
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Min/mi 10:02
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Pacing
7.6%
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WAVA
49.18
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Stride(cm)
100
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Cals
752
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Watts
285
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Cadence
160
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BPM
130
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%MHR
75.3
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B/mi 1301
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Asc(m)
2
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Surface
Track
Notes & Comments
2x 1600m, 5x 400m, 4x 200m. Felt pretty good!
1) 1km - 5:27(5:27/km) 116/127bpm [632b/km] 61cal 286/371W
2) 0.71km - 13:33(19:13/km) 101/130bpm [1940b/km] 83cal 90/395W
3) 1km - 4:02(4:02/km) 137/147bpm [553b/km] 54cal 385/462W
4) 0.6km - 2:22(3:57/km) 147/150bpm [579b/km] 34cal 395/425W
5) 0.49km - 4:00(8:14/km) 134/151bpm [1102b/km] 42cal 190/429W
6) 1km - 4:00(4:00/km) 143/151bpm [572b/km] 56cal 391/481W
7) 0.6km - 2:22(3:57/km) 153/157bpm [605b/km] 35cal 389/416W
8) 0.49km - 4:00(8:11/km) 126/159bpm [1030b/km] 38cal 190/449W
9) 0.4km - 1:23(3:26/km) 141/156bpm [485b/km] 17cal 441/484W
10) 0.13km - 1:30(11:37/km) 135/157bpm [1567b/km] 16cal 132/460W
11) 0.4km - 1:22(3:25/km) 145/158bpm [495b/km] 18cal 448/493W
12) 0.13km - 1:30(11:13/km) 136/157bpm [1526b/km] 15cal 130/465W
13) 0.4km - 1:22(3:26/km) 144/159bpm [494b/km] 20cal 441/507W
14) 0.13km - 1:30(11:20/km) 140/161bpm [1586b/km] 17cal 145/515W
15) 0.4km - 1:21(3:23/km) 146/161bpm [493b/km] 19cal 444/499W
16) 0.14km - 1:30(10:55/km) 141/162bpm [1539b/km] 17cal 139/523W
17) 0.4km - 1:22(3:26/km) 145/161bpm [498b/km] 21cal 434/477W
18) 0.14km - 1:30(11:00/km) 140/162bpm [1540b/km] 16cal 120/463W
19) 0.12km - 1:30(12:51/km) 115/120bpm [1477b/km] 9cal 131/248W
20) 0.2km - 37(3:04/km) 140/155bpm [428b/km] 7cal 430/531W
21) 0.11km - 1:00(8:47/km) 147/157bpm [1291b/km] 13cal 166/513W
22) 0.2km - 39(3:13/km) 147/157bpm [473b/km] 9cal 440/511W
23) 0.12km - 1:00(8:15/km) 149/158bpm [1230b/km] 14cal 203/530W
24) 0.2km - 39(3:13/km) 150/158bpm [483b/km] 9cal 442/535W
25) 0.12km - 1:00(8:30/km) 149/162bpm [1266b/km] 13cal 187/543W
26) 0.2km - 37(3:03/km) 148/158bpm [452b/km] 8cal 428/479W
27) 0.09km - 1:00(11:30/km) 152/161bpm [1747b/km] 14cal 137/514W
28) 1km - 5:42(5:42/km) 131/136bpm [747b/km] 63cal 278/312W
29) 0.18km - 1:21(7:30/km) 134/138bpm [1004b/km] 14cal 214/301W
1) 1km - 5:27(5:27/km) 116/127bpm [632b/km] 61cal 286/371W
2) 0.71km - 13:33(19:13/km) 101/130bpm [1940b/km] 83cal 90/395W
3) 1km - 4:02(4:02/km) 137/147bpm [553b/km] 54cal 385/462W
4) 0.6km - 2:22(3:57/km) 147/150bpm [579b/km] 34cal 395/425W
5) 0.49km - 4:00(8:14/km) 134/151bpm [1102b/km] 42cal 190/429W
6) 1km - 4:00(4:00/km) 143/151bpm [572b/km] 56cal 391/481W
7) 0.6km - 2:22(3:57/km) 153/157bpm [605b/km] 35cal 389/416W
8) 0.49km - 4:00(8:11/km) 126/159bpm [1030b/km] 38cal 190/449W
9) 0.4km - 1:23(3:26/km) 141/156bpm [485b/km] 17cal 441/484W
10) 0.13km - 1:30(11:37/km) 135/157bpm [1567b/km] 16cal 132/460W
11) 0.4km - 1:22(3:25/km) 145/158bpm [495b/km] 18cal 448/493W
12) 0.13km - 1:30(11:13/km) 136/157bpm [1526b/km] 15cal 130/465W
13) 0.4km - 1:22(3:26/km) 144/159bpm [494b/km] 20cal 441/507W
14) 0.13km - 1:30(11:20/km) 140/161bpm [1586b/km] 17cal 145/515W
15) 0.4km - 1:21(3:23/km) 146/161bpm [493b/km] 19cal 444/499W
16) 0.14km - 1:30(10:55/km) 141/162bpm [1539b/km] 17cal 139/523W
17) 0.4km - 1:22(3:26/km) 145/161bpm [498b/km] 21cal 434/477W
18) 0.14km - 1:30(11:00/km) 140/162bpm [1540b/km] 16cal 120/463W
19) 0.12km - 1:30(12:51/km) 115/120bpm [1477b/km] 9cal 131/248W
20) 0.2km - 37(3:04/km) 140/155bpm [428b/km] 7cal 430/531W
21) 0.11km - 1:00(8:47/km) 147/157bpm [1291b/km] 13cal 166/513W
22) 0.2km - 39(3:13/km) 147/157bpm [473b/km] 9cal 440/511W
23) 0.12km - 1:00(8:15/km) 149/158bpm [1230b/km] 14cal 203/530W
24) 0.2km - 39(3:13/km) 150/158bpm [483b/km] 9cal 442/535W
25) 0.12km - 1:00(8:30/km) 149/162bpm [1266b/km] 13cal 187/543W
26) 0.2km - 37(3:03/km) 148/158bpm [452b/km] 8cal 428/479W
27) 0.09km - 1:00(11:30/km) 152/161bpm [1747b/km] 14cal 137/514W
28) 1km - 5:42(5:42/km) 131/136bpm [747b/km] 63cal 278/312W
29) 0.18km - 1:21(7:30/km) 134/138bpm [1004b/km] 14cal 214/301W
5:27 13:33 4:02 2:22 4:00 4:00 2:22 4:00 1:23 1:30 1:22 1:30 1:22 1:30 1:21 1:30 1:22 1:30 1:30 37 1:00 39 1:00 39 1:00 37 1:00 5:42 1:21
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.06 | 33 | 33 | 8:55 | 73 47-105 | 650 | 163 100-178 | 258 43-371 | 1/0 |
0.13 | 1:07 | 34 | 8:59 | 111 107-117 | 997 | 173 172-174 | 297 284-327 | 1/0 |
0.19 | 1:41 | 34 | 9:08 | 119 117-119 | 1088 | 173 172-174 | 298 286-308 | 0/0 |
0.25 | 2:15 | 34 | 9:01 | 119 118-122 | 1073 | 172 170-174 | 281 268-288 | 0/0 |
0.31 | 2:48 | 33 | 8:48 | 122 122-122 | 1073 | 172 170-174 | 274 270-278 | 0/0 |
0.38 | 3:21 | 33 | 8:41 | 122 122-124 | 1059 | 171 170-172 | 281 274-292 | 0/0 |
0.44 | 3:53 | 32 | 8:35 | 125 124-125 | 1073 | 172 170-174 | 302 291-308 | 0/0 |
0.50 | 4:26 | 33 | 8:49 | 124 123-125 | 1093 | 171 170-172 | 297 283-306 | 0/0 |
0.56 | 4:57 | 31 | 8:15 | 126 125-127 | 1040 | 171 170-172 | 283 278-288 | 0/0 |
0.63 | 5:28 | 31 | 8:21 | 126 124-127 | 1052 | 172 170-174 | 290 284-296 | 0/0 |
0.69 | 6:00 | 32 | 8:25 | 128 127-129 | 1076 | 172 172-174 | 306 287-319 | 0/0 |
0.75 | 6:31 | 31 | 8:24 | 129 128-130 | 1083 | 173 172-174 | 314 310-319 | 1/1 |
0.81 | 7:02 | 31 | 8:20 | 126 121-130 | 1050 | 172 172-174 | 299 293-309 | 0/0 |
0.88 | 10:49 | 3:46 | 1:00:21 | 99 81-121 | 5974 | 118 58-186 | 109 1-319 | 0/0 |
0.94 | 12:19 | 1:30 | 23:56 | 111 105-119 | 2657 | 175 102-254 | 234 128-334 | 1/0 |
1.00 | 13:54 | 1:35 | 25:25 | 108 97-115 | 2744 | 148 92-232 | 254 49-395 | 0/0 |
1.06 | 18:53 | 5:00 | 1:19:54 | 88 72-117 | 7031 | 123 46-226 | 75 2-268 | 1/0 |
1.13 | 19:24 | 30 | 8:04 | 101 91-113 | 814 | 188 186-190 | 385 281-462 | 1/1 |
1.19 | 19:47 | 24 | 6:17 | 120 113-126 | 753 | 187 186-188 | 403 374-425 | 1/0 |
1.25 | 20:12 | 25 | 6:36 | 132 127-138 | 871 | 185 184-186 | 418 411-429 | 0/1 |
1.31 | 20:36 | 24 | 6:28 | 140 137-144 | 906 | 183 182-184 | 386 373-412 | 1/0 |
1.38 | 21:01 | 25 | 6:39 | 145 144-146 | 964 | 182 180-184 | 373 370-376 | 1/1 |
1.44 | 21:26 | 25 | 6:39 | 146 146-146 | 972 | 182 180-182 | 384 365-406 | 1/1 |
1.50 | 21:51 | 25 | 6:42 | 146 145-146 | 979 | 180 180-182 | 400 394-404 | 1/1 |
1.56 | 22:15 | 24 | 6:23 | 145 145-146 | 926 | 182 180-182 | 372 355-395 | 1/0 |
1.63 | 22:39 | 24 | 6:25 | 146 146-147 | 937 | 182 180-182 | 369 360-379 | 0/0 |
1.69 | 23:04 | 25 | 6:37 | 147 146-147 | 972 | 182 180-182 | 378 363-413 | 1/0 |
1.75 | 23:29 | 25 | 6:33 | 149 147-150 | 976 | 182 182-182 | 406 397-412 | 0/1 |
1.81 | 23:52 | 24 | 6:18 | 149 148-149 | 940 | 182 180-182 | 387 371-398 | 1/0 |
1.88 | 24:16 | 24 | 6:25 | 145 144-147 | 931 | 181 180-182 | 373 370-377 | 0/1 |
1.94 | 24:40 | 24 | 6:25 | 145 144-147 | 931 | 183 182-184 | 387 373-416 | 0/0 |
2.00 | 25:04 | 23 | 6:14 | 149 148-149 | 929 | 182 182-184 | 416 408-425 | 1/0 |
2.06 | 25:26 | 22 | 5:54 | 148 148-149 | 874 | 184 184-184 | 403 381-420 | 0/0 |
2.13 | 26:21 | 55 +6 | 14:37 | 147 140-151 | 2149 | 135 90-184 | 189 113-386 | 0/0 |
2.19 | 27:00 | 39 | 10:29 | 143 140-150 | 1499 | 163 160-166 | 248 236-257 | 0/0 |
2.25 | 27:38 | 38 | 10:05 | 139 138-140 | 1401 | 165 164-166 | 268 258-275 | 0/1 |
2.31 | 28:25 | 47 | 12:34 | 138 137-140 | 1734 | 140 112-168 | 210 110-271 | 1/0 |
2.38 | 29:38 | 1:14 +6 | 19:36 | 111 99-137 | 2176 | 120 76-192 | 146 21-476 | 0/0 |
2.44 | 30:04 | 25 | 6:46 | 122 112-130 | 826 | 187 184-190 | 400 379-481 | 0/0 |
2.50 | 30:27 | 23 | 6:10 | 135 130-140 | 832 | 185 182-186 | 412 387-434 | 0/0 |
2.56 | 30:52 | 25 | 6:45 | 144 140-146 | 973 | 182 180-184 | 424 409-434 | 1/1 |
2.63 | 31:16 | 24 | 6:18 | 148 146-149 | 933 | 181 180-182 | 377 370-403 | 0/1 |
2.69 | 31:40 | 24 | 6:26 | 150 148-151 | 965 | 183 182-184 | 382 373-390 | 0/0 |
2.75 | 32:04 | 24 | 6:30 | 150 148-151 | 974 | 182 180-182 | 402 378-420 | 0/0 |
2.81 | 32:30 | 25 | 6:46 | 150 148-151 | 1014 | 183 182-184 | 403 396-407 | 1/1 |
2.88 | 32:54 | 24 | 6:28 | 149 148-150 | 964 | 181 180-182 | 374 367-397 | 0/0 |
2.94 | 33:19 | 25 | 6:32 | 149 148-150 | 974 | 181 178-182 | 370 365-373 | 1/1 |
3.00 | 33:43 | 25 | 6:37 | 149 149-150 | 985 | 183 180-184 | 385 365-405 | 0/0 |
3.06 | 34:08 | 25 | 6:40 | 151 150-152 | 1005 | 182 180-182 | 398 389-406 | 1/0 |
3.13 | 34:32 | 24 | 6:19 | 152 151-152 | 960 | 182 182-184 | 367 357-386 | 0/0 |
3.19 | 34:56 | 24 | 6:31 | 151 151-151 | 985 | 182 180-182 | 370 362-377 | 1/0 |
3.25 | 35:20 | 24 | 6:19 | 153 151-154 | 965 | 184 182-186 | 394 373-416 | 0/0 |
3.31 | 35:43 | 23 | 6:10 | 155 154-156 | 956 | 185 184-186 | 410 405-413 | 0/0 |
3.38 | 36:16 | 32 +5 | 8:39 | 157 156-159 | 1357 | 166 104-190 | 333 138-409 | 0/0 |
3.44 | 37:11 | 56 | 14:50 | 138 122-157 | 2047 | 126 100-166 | 146 33-279 | 0/1 |
3.50 | 37:48 | 37 | 9:45 | 125 124-128 | 1219 | 164 162-166 | 271 255-284 | 0/0 |
3.56 | 38:23 | 35 | 9:19 | 125 122-127 | 1165 | 167 166-168 | 280 278-284 | 0/0 |
3.63 | 39:06 | 43 | 11:30 | 125 119-129 | 1438 | 146 110-168 | 235 119-283 | 0/1 |
3.69 | 40:16 | 1:10 +5 | 18:40 | 107 99-119 | 1998 | 129 100-196 | 155 11-484 | 0/0 |
3.75 | 40:37 | 21 | 5:30 | 134 121-141 | 736 | 194 194-196 | 439 426-455 | 0/0 |
3.81 | 40:58 | 22 | 5:47 | 144 141-148 | 832 | 192 190-194 | 469 450-481 | 0/0 |
3.88 | 41:20 | 22 | 5:54 | 152 149-154 | 897 | 191 188-192 | 458 419-474 | 0/1 |
3.94 | 41:55 | 34 | 9:11 | 155 149-157 | 1422 | 148 112-190 | 279 131-460 | 0/1 |
4.00 | 43:06 | 1:12 +3 | 19:05 | 127 112-151 | 2424 | 121 66-192 | 127 20-462 | 0/1 |
4.06 | 43:28 | 22 | 5:44 | 135 129-142 | 774 | 196 192-198 | 476 445-492 | 1/0 |
4.13 | 43:49 | 21 | 5:38 | 145 142-149 | 818 | 193 192-196 | 484 467-493 | 0/0 |
4.19 | 44:10 | 21 | 5:31 | 152 150-155 | 839 | 192 192-194 | 429 416-458 | 0/0 |
4.25 | 44:34 | 24 | 6:26 | 156 155-158 | 1004 | 180 116-192 | 416 284-465 | 1/1 |
4.31 | 45:55 | 1:21 +6 | 21:37 | 134 110-157 | 2897 | 106 86-184 | 108 58-170 | 0/0 |
4.38 | 46:20 | 25 | 6:45 | 127 114-137 | 856 | 191 184-194 | 468 343-507 | 0/0 |
4.44 | 46:41 | 21 | 5:33 | 142 136-146 | 789 | 193 192-194 | 440 417-467 | 0/1 |
4.50 | 47:02 | 20 | 5:28 | 151 146-154 | 824 | 192 190-192 | 433 420-439 | 0/0 |
4.56 | 47:23 | 21 | 5:37 | 157 155-159 | 881 | 193 192-194 | 437 417-466 | 1/1 |
4.62 | 48:16 | 53 | 14:10 | 152 134-161 | 2153 | 124 108-194 | 194 99-515 | 1/1 |
4.69 | 49:14 | 58 +9 | 15:35 | 124 113-136 | 1932 | 134 94-196 | 199 12-494 | 1/1 |
4.75 | 49:35 | 20 | 5:26 | 140 135-144 | 761 | 196 194-196 | 446 429-475 | 0/1 |
4.81 | 49:55 | 21 | 5:32 | 149 145-153 | 824 | 195 194-196 | 441 427-470 | 1/0 |
4.87 | 50:16 | 21 | 5:37 | 157 154-160 | 882 | 193 192-194 | 484 470-499 | 0/1 |
4.94 | 51:00 | 44 | 11:38 | 158 149-162 | 1839 | 136 104-196 | 233 97-523 | 1/0 |
5.00 | 52:03 | 1:03 +5 | 16:45 | 128 115-149 | 2143 | 116 96-188 | 137 61-442 | 1/1 |
5.06 | 52:25 | 23 | 6:03 | 135 123-143 | 817 | 191 190-192 | 436 424-460 | 1/1 |
5.12 | 52:47 | 21 | 5:40 | 147 143-149 | 832 | 191 190-192 | 461 434-477 | 0/0 |
5.19 | 53:07 | 21 | 5:33 | 155 149-159 | 860 | 194 192-198 | 458 435-471 | 1/0 |
5.25 | 53:42 | 34 | 9:08 | 160 154-162 | 1461 | 168 96-198 | 317 34-463 | 0/1 |
5.31 | 54:50 | 1:08 | 18:07 | 134 114-154 | 2428 | 106 96-110 | 109 65-137 | 1/1 |
5.38 | 55:42 | 52 | 13:55 | 116 110-120 | 1614 | 142 110-164 | 198 118-248 | 1/0 |
5.44 | 56:39 | 57 +5 | 15:18 | 118 109-139 | 1805 | 152 98-204 | 281 70-531 | 0/1 |
5.50 | 56:59 | 20 | 5:22 | 147 140-151 | 789 | 204 200-206 | 441 413-464 | 1/0 |
5.56 | 57:44 | 45 | 11:53 | 152 145-157 | 1807 | 128 102-200 | 200 55-513 | 1/1 |
5.63 | 58:20 | 36 +5 | 9:43 | 138 130-145 | 1341 | 151 112-200 | 262 119-511 | 0/0 |
5.69 | 58:41 | 20 | 5:28 | 150 145-155 | 819 | 200 200-202 | 457 406-499 | 1/0 |
5.75 | 59:26 | 45 | 12:02 | 154 148-158 | 1854 | 136 106-200 | 238 40-530 | 1/1 |
5.81 | 1:00:01 | 35 +5 | 9:24 | 141 137-147 | 1326 | 156 112-196 | 270 120-510 | 1/1 |
5.88 | 1:00:22 | 21 | 5:30 | 151 146-155 | 831 | 198 196-200 | 435 422-456 | 0/1 |
5.94 | 1:00:54 | 32 | 8:33 | 157 153-162 | 1341 | 160 112-200 | 329 136-543 | 0/0 |
6.00 | 1:01:41 | 47 +5 | 12:36 | 143 131-153 | 1801 | 127 112-198 | 182 129-464 | 0/0 |
6.06 | 1:02:00 | 19 | 5:08 | 148 143-154 | 759 | 202 198-204 | 447 403-479 | 1/1 |
6.13 | 1:02:39 | 38 | 10:15 | 157 154-161 | 1610 | 164 86-204 | 332 62-514 | 1/1 |
6.19 | 1:03:34 | 55 | 14:37 | 139 126-154 | 2032 | 126 100-166 | 168 76-281 | 1/1 |
6.25 | 1:04:10 | 37 | 9:46 | 129 126-132 | 1260 | 168 166-170 | 280 273-293 | 1/0 |
6.31 | 1:04:46 | 35 | 9:24 | 128 127-131 | 1204 | 170 168-172 | 268 263-276 | 0/0 |
6.38 | 1:05:20 | 35 | 9:13 | 129 127-132 | 1189 | 172 170-174 | 268 263-275 | 0/0 |
6.44 | 1:05:54 | 34 | 9:02 | 131 130-133 | 1184 | 172 172-172 | 280 269-294 | 1/0 |
6.50 | 1:06:28 | 34 | 8:58 | 131 129-133 | 1174 | 173 172-174 | 297 293-303 | 0/0 |
6.56 | 1:07:01 | 34 | 8:57 | 131 129-132 | 1172 | 173 172-174 | 286 273-295 | 0/0 |
6.63 | 1:07:34 | 33 | 8:45 | 132 131-134 | 1155 | 173 172-174 | 277 274-281 | 0/0 |
6.69 | 1:08:07 | 33 | 8:47 | 134 132-136 | 1176 | 174 174-176 | 277 272-283 | 1/1 |
6.75 | 1:08:39 | 32 | 8:37 | 134 132-136 | 1155 | 174 172-176 | 303 286-312 | 0/0 |
6.81 | 1:09:13 | 34 | 9:09 | 135 133-136 | 1235 | 173 172-174 | 300 291-308 | 0/0 |
6.88 | 1:09:47 | 34 | 9:02 | 135 134-138 | 1220 | 173 166-176 | 276 239-292 | 0/1 |
6.89 | 1:10:16 | 29 | 34:07 | 131 129-135 | 4469 | 115 82-172 | 87 5-278 | 0/0 |
Heart
130/162max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 2m,
Range 3m, Flat prediction 1:09:11
Elevation Graph
No climbs of at least 10 metres detected.
Power
285W (543 max)
Power Graph
Power Bands
Cadence
160 (254 max)
Stride Length: 100cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 63.8 | 179 | 6.1 | 44:50 | 7:24 |
Walk | 24.3 | 108 | 0.8 | 17:04 | 20:34 |
Still | 11.8 | - | - | 8:19 | - |
Pause | 0.1 | - | - | 3 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:39 | 8:39 | 50.82 |
5km | 29:21 | 9:27 | 50.99 |
5M | 48:59 | 9:48 | 49.81 |
10km | 1:01:54 | 9:58 | 49.24 |
10M | 1:43:20 | 10:20 | 48.79 |
Half | 2:18:12 | 10:33 | 47.91 |
20M | 3:37:59 | 10:54 | 48.13 |
Mara | 4:51:33 | 11:08 | 47.98 |
Bespoke Fields
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