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Pelvis

Stowmarket Striders RC | Run For Your Life (RFYL)

About Me
I started running as a beginner in 2004 with a couple of breaks to have children in 2009 and 2011. Finding time to run can be hard with a young family but I am now PB-ing again! I've also found triathlons and a new love for swimming. Aims for 2017: The main aim is the biggie: Race To The Stones 100km Ultra! I'd like to get stronger and more nimble on the trails, and stronger on trail hills More swimming Sub 25 5km Sub 52 10km And I'd like to tick off a few more 'must do' races from my list! Show More...

About Me

I started running as a beginner in 2004 with a couple of breaks to have children in 2009 and 2011. Finding time to run can be hard with a young family but I am now PB-ing again! I've also found triathlons and a new love for swimming.

Aims for 2017: The main aim is the biggie: Race To The Stones 100km Ultra! I'd like to get stronger and more nimble on the trails, and stronger on trail hills More swimming Sub 25 5km Sub 52 10km

And I'd like to tick off a few more 'must do' races from my list!

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Recent Blogs
Race To The Stones 2017 - It was INCREDIBLE!	Aug 2017
Review of my running in 2016 - I have loved running so much :-)	Jan 2017
My running is in no mans land	Oct 2016
Today I RAN a Marathon :-)	Apr 2016
How should I approach my 20 mile race next weekend?	Feb 2016

My parkrun
No parkrun selected

Recent Training
20th Nov	Other	0mi	52:02
19th Nov	General	1.3mi	55:33
19th Nov	Other	0mi	5:06
18th Nov	Other	0mi	47:56
18th Nov	Strength	0mi	5:30

12 Month Benchmarks	Run
Mile	9:25
5k	31:57
5mi	53:38
10k	1:27:03
10mi	2:22:55
Half	3:13:30

Recent Pictures	Show more

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Buddies (12)

Followers (5)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	PB	WB
5km	21					31:28 47.13	27:10 54.75	27:03 55.18	26:05 57.46	26:08 57.62	25:15 59.63					25:15 8:08/mi	59.63
6km	1				33:30 52.88											33:30 8:59/mi	52.88
7km	1						46:15 45.35									46:15 10:38/mi	45.35
5mi	22	51:17 46.48	44:12 53.98	43:10 55.33		57:10 42.18	45:23 53.33	46:43 52.02								43:10 8:38/mi	55.33
5.8mi	1			56:00 49.64												56:00 9:39/mi	49.64
6mi	1							54:24 53.89								54:24 9:04/mi	53.89
10km	12	1:04:57 45.79		56:46 52.54		59:49 50.40		56:29 53.81	54:19 56.23	52:51 58.09	53:27 57.78	55:01 56.48	53:50 58.11	51:38 61.04		51:38 8:19/mi	61.04
7mi	3	1:03:23 53.19					1:02:00 55.30				58:28 59.83					58:28 8:21/mi	59.83
10mi	3									1:27:58 57.34		1:30:43 56.28				1:27:58 8:48/mi	57.34
13.1mi	16		2:11:50 48.92				2:07:28 51.25		2:02:49 53.41	2:10:40 50.69	1:56:03 57.07	1:59:36 56.05	1:57:37 57.39	1:52:19 60.10		1:52:19 8:34/mi	60.10
15mi	3											2:34:08 49.86	2:45:12 46.82			2:34:08 10:17/mi	49.86
18mi	1											3:21:04 46.55				3:21:04 11:10/mi	46.55
20mi	4			3:13:14 52.26							3:16:38 52.79		3:17:45 53.19		3:08:10 56.80	3:08:10 9:25/mi	56.80
26.2mi	7			4:41:51 47.53							4:17:07 53.37	4:42:04 48.95	4:17:18 54.04	4:16:03 54.72		4:16:03 9:46/mi	54.72
26.5mi	1										5:55:50 39.08					5:55:50 13:26/mi	39.08
26.8mi	1											5:20:37 44.21				5:20:37 11:58/mi	44.21
27mi	2											5:19:02 44.82	5:54:25 40.63			5:19:02 11:49/mi	44.82
28mi	1													5:53:00 42.87		5:53:00 12:36/mi	42.87
30mi	2										5:17:34 50.52		6:27:55 41.91			5:17:34 10:35/mi	50.52
32.2mi	1												10:13:53 28.94			10:13:53 19:03/mi	28.94
52.4mi	1													13:40:09 40.19		13:40:09 15:39/mi	40.19
100km	1											16:24:47 41.15				16:24:47 15:51/mi	41.15

2020		Result	WAVA	Distance
23 Feb	Tarpley 20 PB	3:08:10	56.80	20mi
19 Jan	Benfleet 15			15mi
2019		Result	WAVA	Distance
7 Dec	ST NICHOLAS HOSPICE CARE FESTIVE FOREST CHALLENGE Half Marathon			13.1mi
17 Nov	Adnams Southwold 10km PB	51:38	61.04	10km
20 Oct	Chelmsford Marathon PB	4:16:03	54.72	26.2mi
15 Sep	Run Reigate Half	2:00:37	56.39	13.1mi
7 Jul	Wolsey Waddle PB	5:53:00	42.87	28mi
8 Jun	Race to the Tower Ultra PB	13:40:09	40.19	52.4mi
3 Feb	Great Bentley Half Marathon PB	1:52:19	60.10	13.1mi
20 Jan	Benfleet 15			15mi
2018		Result	WAVA	Distance
15 Dec	ST NICHOLAS HOSPICE CARE FESTIVE FOREST CHALLENGE Half Marathon			13.1mi
18 Nov	Adnams Southwold 10km SB	53:50	58.11	10km
4 Nov	Suffolk XC Winter League - Framlingham			5mi
27 Oct	Beachy Head Marathon			26.2mi
12 Aug	Mill 2 Mill	51:26		2.3km
15 Jul	SCOTT Snowdonia Trail Marathon	7:50:58	29.52	26.2mi
24 Jun	Race To The King - Day 2 SB	6:27:55	41.91	30mi
3 Jun	Stour Valley Marathon SB	5:54:25	40.63	27mi
5 May	Brecon Beacons Trail Running Challenge - Ultra PB	10:13:53	28.94	32.23mi
22 Apr	The Breckland Forest Marathon	5:21:12	43.29	26.2mi
8 Apr	Greater Manchester Marathon SB	4:17:18	54.04	26.2mi
25 Mar	London Landmarks Half Marathon SB	1:57:37	57.39	13.1mi
25 Feb	Tarpley 20 SB	3:17:45	53.19	20mi
4 Feb	Great Bentley Half Marathon	2:01:03	55.38	13.1mi
21 Jan	Benfleet 15 SB	2:45:12	46.82	15mi
2017		Result	WAVA	Distance
10 Dec	Beccles Turkey Trot SB	1:30:43	56.28	10mi
2 Dec	Festive Forest Challenge Half Marathon	2:13:59	50.03	13.1mi
26 Nov	Adnams Southwold 10k SB	55:01	56.48	10km
13 Aug	Mill 2 Mill	45:29		2.3km
15 Jul	Race to the Stones 100k PB	16:24:47	41.15	100km
25 Jun	Orwell Rotary Trail Run Marathon PB	5:20:37	44.21	26.8mi
4 Jun	Stour Valley Marathon PB	5:19:02	44.82	27mi
21 May	Bury to Clare PB	3:21:04	46.55	18mi
19 Mar	Stowmarket half marathon SB	1:59:36	56.05	13.1mi
26 Feb	Cambridge Boundary Run Marathon SB	4:42:04	48.95	26.2mi
15 Jan	Benfleet 15 PB	2:34:08	49.86	15mi
2016		Result	WAVA	Distance
20 Nov	Adnams Southwold 10km SB	53:27	57.78	10km
13 Nov	Scenic 7 PB	58:28	59.83	7mi
30 Oct	Stort 30 PB	5:17:34	50.52	30mi
2 Oct	Flower of Suffolk PB	5:55:50	39.08	26.5mi
25 Sep	West Suffolk Triathlon	1:18:41		0.3km/18km/5km
11 Sep	Bacchus Half Marathon	2:23:30	46.42	13.1mi
14 Aug	Mill 2 Mill	51:10		2.3km
18 Jun	Great East Swim	36:41		1mi
17 Apr	Brighton Marathon SB	4:17:07	53.37	26.2mi
20 Mar	Stowmarket Half Marathon	1:59:19	55.83	13.1mi
28 Feb	Tarpley 20 SB	3:16:38	52.79	20mi
7 Feb	Great Bentley Half Marathon SB	1:56:03	57.07	13.1mi
30 Jan	Stretford parkrun PB	25:15	59.63	5km
17 Jan	Benfleet 15	2:40:09	47.72	15mi
2015		Result	WAVA	Distance
13 Dec	Beccles Turkey Trot PB	1:27:58	57.34	10mi
6 Dec	Suffolk Winter XC League - Woodbridge			5mi
28 Nov	Festive Forest Challenge - Half Marathon SB	2:10:40	50.69	13.1mi
22 Nov	Adnams Southwold 10k SB	52:51	58.09	10km
27 Sep	Felixstowe Coastal 10M	1:33:16	54.08	10mi
16 Aug	Mill 2 Mill	49:56		2.3km
14 Aug	Ipswich Twilight 10k	53:57	56.91	10km
20 Jun	Fritton Lake Triathlon Festival - Sprint	1:24:49		750m/20km/5km
13 Jun	RAF Wattisham Tri	1:18:26		300m/20km/5km
17 May	Bury to Clare			18mi
3 May	Suffolk Heritage Coast Run - Half Marathon	2:18:04	47.97	13.1mi
28 Mar	Ipswich parkrun SB	26:08	57.62	5km
2014		Result	WAVA	Distance
7 Dec	Suffolk Winter XC League - Woodbridge	49:51	54.03	5.5mi
22 Nov	Ipswich parkrun	27:32	54.43	5km
16 Nov	Adnams Southwold 10k SB	54:19	56.23	10km
28 Sep	West Suffolk Triathlon	1:21:00		300m/18km/5km
1 Jun	2nd Annual Beccles Triathlon	1:40:58		540m/20.3km/6.7km
18 May	Woodbridge 10k	56:11	54.36	10km
3 May	Ipswich Parkrun	26:57	55.61	5km
29 Mar	Ipswich Parkrun SB	26:05	57.46	5km
22 Feb	Ipswich Parkrun	26:23	56.80	5km
9 Feb	Great Bentley Half Marathon SB	2:02:49	53.41	13.1mi
2013		Result	WAVA	Distance
23 Nov	Ipswich parkrun SB	27:03	55.18	5km
27 Oct	Suffolk Winter League Cross Country - Framlingham	46:13	52.58	5mi
26 Oct	Southampton parkrun #69	27:16	54.74	5km
29 Sep	West Suffolk Triathlon	1:20:59		300m/18km/5km
14 Sep	Ipswich parkrun	27:07	55.04	5km
27 Jul	Ipswich parkrun	28:11	52.96	5km
21 Jul	Olympic Park Anniversary Run SB	46:43	52.02	5mi
5 Jul	WSW Super Sprint Series Round 3	31:08		100m/6.28km/2km
29 Jun	Ipswich parkrun	27:40	53.95	5km
12 May	Alton Water Run SB	56:29	53.81	10km
5 May	Suffolk Heritage Coast Run PB	54:24	53.89	6mi
20 Apr	Ipswich parkrun	27:57	53.40	5km
23 Mar	Ipswich Parkrun 5km	27:23	54.51	5km
2 Mar	Ipswich Parkrun	28:22	52.62	5km
9 Feb	Ipswich parkrun	27:52	53.37	5km
2012		Result	WAVA	Distance
29 Dec	Ipswich parkrun	28:54	51.46	5km
24 Nov	Ipswich Parkrun	27:21	54.38	5km
11 Nov	Stowmarket Striders Scenic 7 SB	1:02:00	55.30	7mi
28 Oct	Suffolk winter League XC - Framlingham PB	46:15	45.35	7km
20 Oct	Ipswich Parkrun	27:35	53.92	5km
14 Oct	Great Eastern Run SB	2:07:28	51.25	13.1mi
23 Sep	Larking Gowen Ipswich Half Marathon	2:08:52	50.69	13.1mi
15 Sep	Ipswich Parkrun	27:20	54.41	5km
8 Sep	Ipswich Parkrun SB	27:10	54.75	5km
6 Jul	Great Bentley Friday 5 SB	45:23	53.33	5mi
1 Jun	Kirton Friday 5	45:41	52.98	5mi
25 May	Ipswich Friday 5	48:33	49.85	5mi
11 Mar	Colchester Half Marathon	2:12:38	49.25	13.1mi
2011		Result	WAVA	Distance
20 Nov	Adnams Southwold 10k SB	59:49	50.40	10km
21 Aug	Camille's Appeal 5 Mile Run SB	57:10	42.18	5mi
19 Jun	Ipswich Race for Life SB	31:28	47.13	5km
2008		Result	WAVA	Distance
6 Jan	Suffolk County Cross Country Championships (Holbrook) - Senior Women PB	33:30	52.88	6km
2007		Result	WAVA	Distance
18 Nov	Suffolk winter league x/c - Bungay	52:38	45.38	5mi
4 Nov	Suffolk Winter XC League -Waveney Fritton Lake PB	56:00	49.64	5.8mi
29 Jul	Ekiden Marathon Relay - 10K Leg 5 SB	56:46	52.54	10km
13 Jul	Great Bentley Friday 5 PB	43:10	55.33	5mi
22 Jun	Stowmarket Friday 5	43:46	54.58	5mi
15 Jun	Kirton Friday 5	45:08	52.92	5mi
8 Jun	Ipswich Friday 5	46:46	51.07	5mi
1 Jun	Bury Friday 5	45:46	52.19	5mi
22 Apr	London Marathon SB	4:41:51	47.53	26.2mi
4 Mar	Wymondham 20 SB	3:13:14	52.26	20mi
2006		Result	WAVA	Distance
3 Sep	Wolverhampton Half Marathon SB	2:11:50	48.92	13.1mi
4 Aug	Wibbly Wobbly Log Jog SB	44:12	53.98	5mi
14 Jul	Great Bentley Friday 5	44:26	53.69	5mi
23 Jun	Stowmarket Friday 5	46:51	50.92	5mi
9 Jun	Ipswich Friday Five	45:55	51.96	5mi
2 Jun	Bury Friday 5	47:28	50.26	5mi
26 May	Kirton Friday 5	47:27	50.28	5mi
12 Feb	Suffolk Winter XC League - Bury (Culford)	53:23	44.65	5mi
2005		Result	WAVA	Distance
4 Dec	Suffolk Winter XC League - Woodbridge	46:26	51.34	5mi
4 Dec	Suffolk Winter XC League - Stowmarket	56:13	42.40	5mi
13 Nov	Scenic 7 SB	1:03:23	53.19	7mi
30 Oct	Suffolk Winter XC League - Framlingham SB	51:17	46.48	5mi
4 Sep	Framlingham 10K SB	1:04:57	45.79	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	21	0	4	34	30	13	5	26	6	18	0	0	156
2024	12.3	7.1	7	7.3	6	8.7	9	5.3	7.3	4.2	5.9	0	79.9
2024	7	12	10	11	37	26	0	18	41	23	22	0	207
2023	0	0	3	0	9	0	0	9	17	0	0	10	49
2023	4.6	2.5	9.9	5.6	3.2	9	3.5	1.2	4.5	5.5	5.8	1.5	56.6
2023	36	20	34	25	3	17	8	17	56	0	6	8	230
2022	25	0	13	2	23	1	11	6	0	3	0	0	84
2022	9.4	6	10.1	10	12.7	6.9	7.8	0.2	6.6	5.2	7.2	4	86
2022	35	28	44	18	28	37	0	6	22	2	22	88	329
2021	2	0	0	2	0	1	1	1	3	4	0	3	17
2021	0	0	0.6	3.2	5.4	11.2	11.3	7.1	12.3	5	9.4	1.7	67.4
2021	78	12	56	82	101	57	64	77	18	28	35	8	617
2020	2	0	0	6	4	4	2	3	0	5	17	0	44
2020	12.2	6.6	5.6	0	1.6	9.7	9.8	21.3	11.8	10.6	1.1	8.2	98.4
2020	157	127	92	62	110	82	75	78	74	141	92	78	1169
2020	0	0	0	0	0	5	0	18	31	0	0	0	54
2019	0	0	8	1	0	0	3	3	2	0	0	3	20
2019	5.8	6.2	11.8	10.2	9.4	5.1	11.1	13	9.8	7.2	10	7.5	107
2019	94	96	32	96	145	125	132	115	142	103	98	123	1300
2019	0	0	18	0	0	0	0	0	0	0	0	8	25
2018	0	0	4	0	0	0	0	3	0	0	0	0	8
2018	6.3	8.3	7.8	4.4	5.4	5	13.6	15.2	15.2	7.4	9.5	6.2	104.2
2018	116	126	119	104	110	79	87	69	106	85	79	113	1192
2018	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	8	6.3	7.1	5.5	4.9	5.6	5.6	7.9	7.7	7.8	5.2	3.3	74.9
2017	72	127	92	96	143	138	125	22	14	78	90	73	1069
2017	0	0	34	0	0	0	0	33	20	0	0	0	86
2016	0.8	3.9	3.5	2.1	2.9	5.5	3.4	7.6	3.4	4.3	4.5	3	44.9
2016	132	131	151	95	113	89	95	88	106	138	95	95	1326
2016	0	0	0	0	0	0	0	0	43	0	0	0	43
2015	8.7	2	5.1	4.2	6.3	7.3	7.7	6.9	6.5	5.2	4.6	2.2	66.5
2015	63	62	34	61	77	55	47	68	60	88	71	66	750
2015	0	0	18	0	44	42	0	0	4	0	0	0	107
2014	3.4	4.1	7.2	6	6.1	6	6.5	5.3	8	5.2	5.7	2.4	65.9
2014	85	60	56	46	56	12	9	30	36	59	48	45	541
2014	0	0	30	61	49	13	0	0	41	0	0	0	193
2013	0	0	0	1	4.6	2.4	4.2	2.1	3.7	1.6	1.6	0.2	21.3
2013	48	43	41	28	46	44	42	42	39	44	28	58	502
2013	0	0	0	13	68	72	76	89	118	16	63	45	559
2012	72	64	56	28	28	34	31	57	71	60	42	67	609
2011	0	0	0	0	2	14	4	0	6	0	0	0	26
2011	0	0	0	0	6	8	12	20	30	41	37	105	259
2010	4	4	13	30	18	27	33	4	3	8	2	0	146
2009	0	0	14	24	0	0	0	0	0	0	0	0	38
2009	0	0	0	14	8	14	24	17	24	18	9	4	131
2008	28	27	35	44	41	34	22	13	13	0	0	0	256
2007	72	112	87	100	30	52	63	41	37	30	43	22	690
2006	0	0	0	0	0	0	0	0	0	0	0	41	41

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
5.2mi, 53:51 Run - General 1) 1mi - 10:35(10:35/mi) 134/155bpm [1417b/mi] 119cal 2) 1mi - 10:40(10:40/mi) 154/164bpm [1642b/mi] 131cal 3) 1mi - 11:05(11:05/mi) 152/168bpm [1685b/mi] 131cal 4) 1mi - 10:34(10:34/mi) 159/168bpm [1679b/mi] 131cal 5) 1mi - 9:26(9:26/mi) 159/168bpm [1499b/mi] 120cal 6) 0.16mi - 1:33(9:37/mi) 171/176bpm [1644b/mi] 21cal Add a comment	1.3mi, 1:02:49 Swim - General 1) 0.02mi - 25(26:23/mi) 95/106bpm [2507b/mi] 6cal 22/rpm 2) 0mi - 2:56(0/mi) 82/107bpm [INFb/mi] 11cal 3) 0.03mi - 1:35(51:04/mi) 102/116bpm [5209b/mi] 12cal 16/rpm 4) 0mi - 1:00(0/mi) 93/110bpm [INFb/mi] 4cal 5) 0.03mi - 52(27:48/mi) 102/114bpm [2836b/mi] 12cal 29/rpm 6) 0mi - 24(0/mi) 109/114bpm [INFb/mi] 2cal 7) 0.03mi - 56(30:12/mi) 108/114bpm [3261b/mi] 12cal 27/rpm 8) 0mi - 24(0/mi) 106/111bpm [INFb/mi] 2cal 9) 0.03mi - 58(31:00/mi) 109/115bpm [3379b/mi] 12cal 27/rpm 10) 0mi - 28(0/mi) 107/113bpm [INFb/mi] 2cal 11) 0.03mi - 57(30:40/mi) 113/120bpm [3465b/mi] 12cal 26/rpm 12) 0mi - 1:50(0/mi) 94/116bpm [INFb/mi] 7cal 13) 0.03mi - 1:13(39:15/mi) 111/119bpm [4357b/mi] 9cal 14) 0mi - 18(0/mi) 109/111bpm [INFb/mi] 1cal 15) 0.06mi - 1:22(21:52/mi) 109/113bpm [2383b/mi] 10cal 16) 0mi - 14(0/mi) 102/103bpm [INFb/mi] 1cal 17) 0.03mi - 1:05(34:57/mi) 113/120bpm [3949b/mi] 8cal 18) 0mi - 2:07(0/mi) 97/119bpm [INFb/mi] 8cal 19) 0.12mi - 3:59(32:02/mi) 130/142bpm [4164b/mi] 48cal 27/rpm 20) 0mi - 38(0/mi) 121/136bpm [INFb/mi] 2cal 21) 0.12mi - 3:58(31:56/mi) 115/131bpm [3673b/mi] 48cal 27/rpm 22) 0mi - 1:04(0/mi) 104/118bpm [INFb/mi] 4cal 23) 0.11mi - 4:02(37:03/mi) 113/120bpm [4187b/mi] 42cal 25/rpm 24) 0mi - 54(0/mi) 107/118bpm [INFb/mi] 3cal 25) 0.09mi - 2:59(32:03/mi) 118/125bpm [3782b/mi] 36cal 29/rpm 26) 0mi - 31(0/mi) 114/121bpm [INFb/mi] 2cal 27) 0.09mi - 2:59(32:02/mi) 135/149bpm [4325b/mi] 36cal 30/rpm 28) 0mi - 40(0/mi) 136/149bpm [INFb/mi] 3cal 29) 0.09mi - 3:05(33:09/mi) 137/155bpm [4542b/mi] 36cal 27/rpm 30) 0mi - 58(0/mi) 114/136bpm [INFb/mi] 4cal 31) 0.06mi - 2:00(32:17/mi) 129/144bpm [4165b/mi] 24cal 28/rpm 32) 0mi - 30(0/mi) 131/141bpm [INFb/mi] 2cal 33) 0.06mi - 2:02(32:49/mi) 133/143bpm [4365b/mi] 24cal 28/rpm 34) 0mi - 31(0/mi) 136/143bpm [INFb/mi] 2cal 35) 0.06mi - 1:58(31:38/mi) 130/141bpm [4112b/mi] 24cal 31/rpm 36) 0mi - 1:08(0/mi) 117/132bpm [INFb/mi] 4cal 37) 0.06mi - 1:56(31:08/mi) 122/136bpm [3799b/mi] 24cal 26/rpm 38) 0mi - 55(0/mi) 115/133bpm [INFb/mi] 4cal 39) 0.06mi - 2:01(32:28/mi) 115/125bpm [3734b/mi] 24cal 28/rpm 40) 0mi - 57(0/mi) 109/117bpm [INFb/mi] 4cal 41) 0.03mi - 57(30:31/mi) 116/129bpm [3539b/mi] 12cal 28/rpm 42) 0mi - 26(0/mi) 125/131bpm [INFb/mi] 2cal 43) 0.03mi - 58(31:04/mi) 119/126bpm [3696b/mi] 12cal 29/rpm 44) 0mi - 25(0/mi) 124/126bpm [INFb/mi] 2cal 45) 0.03mi - 1:02(33:09/mi) 120/123bpm [3979b/mi] 12cal 27/rpm 46) 0mi - 13(0/mi) 124/124bpm [INFb/mi] 1cal Add a comment	18mi, 5:33:36 Walk - General 1) 1mi - 16:49(16:49/mi) 108/124bpm [1817b/mi] 109cal 58/64rpm 2) 1mi - 16:57(16:57/mi) 113/125bpm [1916b/mi] 110cal 58/64rpm 3) 1mi - 17:01(17:01/mi) 111/123bpm [1889b/mi] 111cal 56/117rpm 4) 1mi - 18:48(18:48/mi) 111/132bpm [2087b/mi] 115cal 52/121rpm 5) 1mi - 17:51(17:51/mi) 114/137bpm [2034b/mi] 114cal 58/122rpm 6) 1mi - 18:31(18:31/mi) 110/136bpm [2036b/mi] 107cal 55/122rpm 7) 1mi - 18:43(18:43/mi) 113/137bpm [2114b/mi] 119cal 56/125rpm 8) 1mi - 20:17(20:17/mi) 99/132bpm [2009b/mi] 113cal 50/122rpm 9) 1mi - 17:22(17:22/mi) 118/132bpm [2049b/mi] 112cal 58/63rpm 10) 1mi - 19:36(19:36/mi) 114/132bpm [2235b/mi] 110cal 54/123rpm 11) 1mi - 18:42(18:42/mi) 120/135bpm [2245b/mi] 128cal 57/125rpm 12) 1mi - 23:14(23:14/mi) 113/138bpm [2625b/mi] 120cal 44/124rpm 13) 1mi - 21:03(21:03/mi) 116/131bpm [2442b/mi] 121cal 52/117rpm 14) 1mi - 18:03(18:03/mi) 117/137bpm [2112b/mi] 113cal 55/119rpm 15) 1mi - 17:43(17:43/mi) 119/133bpm [2109b/mi] 114cal 57/120rpm 16) 1mi - 17:09(17:09/mi) 125/132bpm [2143b/mi] 109cal 58/119rpm 17) 1mi - 17:03(17:03/mi) 127/137bpm [2166b/mi] 116cal 61/125rpm 18) 1mi - 18:19(18:19/mi) 121/132bpm [2216b/mi] 111cal 55/121rpm 19) 0.02mi - 24(17:53/mi) 115/118bpm [2056b/mi] 2cal 58/59rpm Add a comment	-	-	-	-
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
6.2mi, 1:08:37 Run - General 1) 1mi - 11:00(11:00/mi) 136/149bpm [1497b/mi] 125cal 2) 1mi - 10:32(10:32/mi) 150/162bpm [1579b/mi] 124cal 3) 1mi - 10:34(10:34/mi) 154/177bpm [1626b/mi] 123cal 4) 1mi - 11:27(11:27/mi) 164/181bpm [1877b/mi] 137cal 5) 1mi - 11:00(11:00/mi) 143/165bpm [1572b/mi] 106cal 6) 1mi - 12:27(12:27/mi) 148/160bpm [1843b/mi] 136cal 7) 0.15mi - 1:38(10:50/mi) 156/161bpm [1691b/mi] 19cal Add a comment	0mi, 55:07 Cross - Other 1) 0mi - 55:07(0/mi) 113/143bpm [INFb/mi] 350cal Add a comment	-	0mi, 48:27 Cross - Other 1) 0mi - 48:27(0/mi) 116/145bpm [INFb/mi] 326cal Add a comment 5.5mi, 58:23 Run - General 1) 1mi - 10:59(10:59/mi) 134/150bpm [1473b/mi] 135cal 2) 1mi - 10:10(10:10/mi) 150/162bpm [1525b/mi] 130cal 3) 1mi - 10:24(10:24/mi) 156/160bpm [1623b/mi] 127cal 4) 1mi - 10:42(10:42/mi) 154/170bpm [1649b/mi] 124cal 5) 1mi - 10:56(10:56/mi) 157/164bpm [1717b/mi] 132cal 6) 0.52mi - 5:11(10:02/mi) 158/167bpm [1585b/mi] 63cal Add a comment	-	0mi, 44:21 Cross - Other 1) 0mi - 44:21(0/mi) 124/151bpm [INFb/mi] 348cal Add a comment	-
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
5mi, 51:57 Run - General 1) 1mi - 10:50(10:50/mi) 136/153bpm [1473b/mi] 120cal 2) 1mi - 11:01(11:01/mi) 147/161bpm [1621b/mi] 129cal 3) 1mi - 10:33(10:33/mi) 151/160bpm [1594b/mi] 124cal 4) 1mi - 9:36(9:36/mi) 153/169bpm [1468b/mi] 119cal 5) 1mi - 9:37(9:37/mi) 149/170bpm [1433b/mi] 113cal 6) 0.04mi - 19(9:09/mi) 141/142bpm [1289b/mi] 2cal Add a comment	0mi, 47:17 Cross - Other 1) 0mi - 47:17(0/mi) 111/142bpm [INFb/mi] 293cal Add a comment 1.6mi, 1:14:14 Swim - General 1) 0.09mi - 3:05(33:09/mi) 114/123bpm [3779b/mi] 36cal 27/rpm 2) 0mi - 1:38(0/mi) 102/122bpm [INFb/mi] 6cal 3) 0.09mi - 2:59(31:58/mi) 119/131bpm [3805b/mi] 36cal 26/rpm 4) 0mi - 1:35(0/mi) 102/118bpm [INFb/mi] 6cal 5) 0.12mi - 3:58(31:55/mi) 107/118bpm [3415b/mi] 27cal 6) 0mi - 2:51(0/mi) 90/103bpm [INFb/mi] 11cal 7) 0.17mi - 5:40(33:10/mi) 133/144bpm [4411b/mi] 66cal 26/rpm 8) 0mi - 29(0/mi) 126/140bpm [INFb/mi] 2cal 9) 0.17mi - 5:33(32:27/mi) 133/142bpm [4315b/mi] 66cal 28/rpm 10) 0mi - 44(0/mi) 122/134bpm [INFb/mi] 3cal 11) 0.14mi - 4:42(33:36/mi) 133/142bpm [4470b/mi] 54cal 28/rpm 12) 0mi - 30(0/mi) 130/140bpm [INFb/mi] 2cal 13) 0.02mi - 30(31:51/mi) 122/127bpm [3885b/mi] 6cal 14/rpm 14) 0mi - 36(0/mi) 121/127bpm [INFb/mi] 2cal 15) 0.12mi - 4:12(33:45/mi) 134/140bpm [4523b/mi] 48cal 27/rpm 16) 0mi - 59(0/mi) 119/136bpm [INFb/mi] 4cal 17) 0.03mi - 54(29:03/mi) 120/130bpm [3485b/mi] 12cal 28/rpm 18) 0mi - 1:27(0/mi) 108/131bpm [INFb/mi] 6cal 19) 0.16mi - 4:47(30:47/mi) 131/148bpm [4032b/mi] 60cal 28/rpm 20) 0mi - 28(0/mi) 138/148bpm [INFb/mi] 2cal 21) 0.16mi - 4:55(31:38/mi) 136/145bpm [4302b/mi] 60cal 27/rpm 22) 0mi - 25(0/mi) 125/134bpm [INFb/mi] 2cal 23) 0.16mi - 4:56(31:45/mi) 134/143bpm [4254b/mi] 60cal 28/rpm 24) 0mi - 47(0/mi) 114/131bpm [INFb/mi] 3cal 25) 0.05mi - 1:21(28:58/mi) 122/138bpm [3533b/mi] 18cal 29/rpm 26) 0mi - 12(0/mi) 141/142bpm [INFb/mi] 1cal 27) 0.05mi - 1:25(30:31/mi) 139/144bpm [4242b/mi] 18cal 28/rpm 28) 0mi - 30(0/mi) 134/144bpm [INFb/mi] 2cal 29) 0.03mi - 55(29:30/mi) 127/139bpm [3747b/mi] 12cal 28/rpm 30) 0mi - 11:11(0/mi) 106/140bpm [INFb/mi] 43cal Add a comment	-	0mi, 53:28 Cross - Other 1) 0mi - 53:28(0/mi) 107/140bpm [INFb/mi] 306cal Add a comment	1.5mi, 58:24 Swim - General 1) 0.09mi - 2:56(31:29/mi) 125/136bpm [3935b/mi] 36cal 28/rpm 2) 0mi - 1:04(0/mi) 110/126bpm [INFb/mi] 4cal 3) 0.06mi - 1:52(29:57/mi) 121/129bpm [3624b/mi] 24cal 27/rpm 4) 0mi - 23(0/mi) 120/126bpm [INFb/mi] 1cal 5) 0.06mi - 1:55(30:58/mi) 120/125bpm [3715b/mi] 24cal 27/rpm 6) 0mi - 1:20(0/mi) 103/125bpm [INFb/mi] 5cal 7) 0.06mi - 1:52(30:02/mi) 115/129bpm [3454b/mi] 24cal 27/rpm 8) 0mi - 22(0/mi) 122/128bpm [INFb/mi] 1cal 9) 0.06mi - 1:56(31:06/mi) 123/128bpm [3826b/mi] 24cal 26/rpm 10) 0mi - 19(0/mi) 121/124bpm [INFb/mi] 1cal 11) 0.06mi - 1:57(31:23/mi) 117/124bpm [3671b/mi] 24cal 26/rpm 12) 0mi - 20(0/mi) 120/125bpm [INFb/mi] 1cal 13) 0.06mi - 1:54(30:36/mi) 124/131bpm [3794b/mi] 24cal 27/rpm 14) 0mi - 20(0/mi) 124/130bpm [INFb/mi] 1cal 15) 0.06mi - 1:56(31:12/mi) 124/131bpm [3869b/mi] 24cal 27/rpm 16) 0mi - 19(0/mi) 124/129bpm [INFb/mi] 1cal 17) 0.06mi - 1:59(31:56/mi) 121/124bpm [3865b/mi] 24cal 25/rpm 18) 0mi - 17(0/mi) 119/124bpm [INFb/mi] 1cal 19) 0.06mi - 2:01(32:20/mi) 123/132bpm [3977b/mi] 24cal 26/rpm 20) 0mi - 15(0/mi) 123/126bpm [INFb/mi] 1cal 21) 0.06mi - 1:59(31:53/mi) 123/130bpm [3921b/mi] 24cal 26/rpm 22) 0mi - 1:00(0/mi) 109/128bpm [INFb/mi] 4cal 23) 0.06mi - 1:55(30:56/mi) 113/126bpm [3495b/mi] 24cal 27/rpm 24) 0mi - 13(0/mi) 116/120bpm [INFb/mi] 1cal 25) 0.06mi - 1:57(31:27/mi) 127/135bpm [3993b/mi] 24cal 27/rpm 26) 0mi - 14(0/mi) 130/133bpm [INFb/mi] 1cal 27) 0.06mi - 1:58(31:35/mi) 124/130bpm [3917b/mi] 24cal 26/rpm 28) 0mi - 11(0/mi) 130/131bpm [INFb/mi] 1cal 29) 0.06mi - 2:05(33:30/mi) 122/127bpm [4087b/mi] 24cal 25/rpm 30) 0mi - 16(0/mi) 121/124bpm [INFb/mi] 1cal 31) 0.06mi - 2:03(32:58/mi) 120/128bpm [3956b/mi] 24cal 25/rpm 32) 0mi - 12(0/mi) 124/128bpm [INFb/mi] 1cal 33) 0.06mi - 2:02(32:38/mi) 120/127bpm [3916b/mi] 24cal 26/rpm 34) 0mi - 13(0/mi) 123/126bpm [INFb/mi] 1cal 35) 0.06mi - 2:03(33:02/mi) 122/128bpm [4029b/mi] 24cal 26/rpm 36) 0mi - 17(0/mi) 121/126bpm [INFb/mi] 1cal 37) 0.06mi - 2:01(32:32/mi) 122/127bpm [3968b/mi] 24cal 26/rpm 38) 0mi - 42(0/mi) 112/126bpm [INFb/mi] 3cal 39) 0.06mi - 2:01(32:26/mi) 118/125bpm [3828b/mi] 24cal 26/rpm 40) 0mi - 7(0/mi) 124/125bpm [INFb/mi] 41) 0.06mi - 2:05(33:39/mi) 122/127bpm [4105b/mi] 24cal 25/rpm 42) 0mi - 10(0/mi) 121/123bpm [INFb/mi] 1cal 43) 0.06mi - 2:02(32:40/mi) 120/126bpm [3919b/mi] 24cal 27/rpm 44) 0mi - 9(0/mi) 123/125bpm [INFb/mi] 1cal 45) 0.06mi - 1:55(30:47/mi) 125/131bpm [3847b/mi] 24cal 28/rpm 46) 0mi - 3:18(0/mi) 113/126bpm [INFb/mi] 13cal Add a comment	0mi, 53:02 Cross - Other 1) 0mi - 53:02(0/mi) 119/144bpm [INFb/mi] 385cal Add a comment	-
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	1.5mi, 1:07:45 Swim - General 1) 0.09mi - 3:04(32:57/mi) 103/118bpm [3395b/mi] 36cal 25/rpm 2) 0mi - 23(0/mi) 114/120bpm [INFb/mi] 1cal 3) 0.09mi - 3:01(32:26/mi) 111/120bpm [3600b/mi] 36cal 25/rpm 4) 0mi - 23(0/mi) 107/113bpm [INFb/mi] 1cal 5) 0.06mi - 1:53(30:26/mi) 106/115bpm [3226b/mi] 24cal 26/rpm 6) 0mi - 22(0/mi) 107/111bpm [INFb/mi] 1cal 7) 0.03mi - 56(30:01/mi) 107/111bpm [3212b/mi] 12cal 26/rpm 8) 0mi - 0(0/mi) 107/107bpm [INFb/mi] 9) 0mi - 51(0/mi) 86/92bpm [INFb/mi] 3cal 10) 0.09mi - 2:49(30:11/mi) 103/113bpm [3108b/mi] 19cal 11) 0mi - 8:13(0/mi) 99/122bpm [INFb/mi] 32cal 12) 0.19mi - 5:49(31:12/mi) 138/152bpm [4307b/mi] 72cal 27/rpm 13) 0mi - 42(0/mi) 122/144bpm [INFb/mi] 3cal 14) 0.03mi - 55(29:46/mi) 116/121bpm [3453b/mi] 12cal 25/rpm 15) 0mi - 13(0/mi) 111/115bpm [INFb/mi] 1cal 16) 0.03mi - 58(30:56/mi) 111/117bpm [3434b/mi] 12cal 26/rpm 17) 0mi - 17(0/mi) 113/117bpm [INFb/mi] 1cal 18) 0.03mi - 57(30:29/mi) 111/118bpm [3384b/mi] 12cal 24/rpm 19) 0mi - 11(0/mi) 116/118bpm [INFb/mi] 1cal 20) 0.03mi - 58(31:14/mi) 114/121bpm [3561b/mi] 12cal 26/rpm 21) 0mi - 11(0/mi) 120/121bpm [INFb/mi] 1cal 22) 0.03mi - 57(30:28/mi) 114/117bpm [3473b/mi] 12cal 23/rpm 23) 0mi - 12(0/mi) 112/115bpm [INFb/mi] 1cal 24) 0.03mi - 58(31:12/mi) 113/117bpm [3526b/mi] 12cal 26/rpm 25) 0mi - 38(0/mi) 109/118bpm [INFb/mi] 2cal 26) 0.16mi - 4:52(31:19/mi) 123/137bpm [3853b/mi] 60cal 28/rpm 27) 0mi - 23(0/mi) 124/135bpm [INFb/mi] 1cal 28) 0.02mi - 59(1:02:51/mi) 113/119bpm [7102b/mi] 6cal 24/rpm 29) 0mi - 11(0/mi) 118/120bpm [INFb/mi] 1cal 30) 0.03mi - 59(31:25/mi) 114/117bpm [3581b/mi] 12cal 26/rpm 31) 0mi - 15(0/mi) 114/116bpm [INFb/mi] 1cal 32) 0.03mi - 59(31:37/mi) 112/118bpm [3540b/mi] 12cal 24/rpm 33) 0mi - 12(0/mi) 116/118bpm [INFb/mi] 1cal 34) 0.03mi - 58(31:18/mi) 112/116bpm [3505b/mi] 12cal 26/rpm 35) 0mi - 11(0/mi) 111/112bpm [INFb/mi] 1cal 36) 0.03mi - 1:00(32:18/mi) 113/116bpm [3650b/mi] 12cal 23/rpm 37) 0mi - 43(0/mi) 106/113bpm [INFb/mi] 3cal 38) 0.12mi - 4:05(32:50/mi) 119/133bpm [3907b/mi] 48cal 26/rpm 39) 0mi - 27(0/mi) 107/112bpm [INFb/mi] 2cal 40) 0.03mi - 55(29:21/mi) 101/117bpm [2965b/mi] 12cal 25/rpm 41) 0mi - 13(0/mi) 118/119bpm [INFb/mi] 1cal 42) 0.03mi - 59(31:45/mi) 117/122bpm [3715b/mi] 12cal 26/rpm 43) 0mi - 32(0/mi) 112/119bpm [INFb/mi] 2cal 44) 0.09mi - 2:59(31:59/mi) 116/125bpm [3711b/mi] 36cal 28/rpm 45) 0mi - 15(0/mi) 112/118bpm [INFb/mi] 1cal 46) 0.03mi - 1:00(32:18/mi) 115/120bpm [3714b/mi] 12cal 24/rpm 47) 0mi - 7(0/mi) 117/119bpm [INFb/mi] 48) 0.03mi - 1:00(32:26/mi) 118/124bpm [3826b/mi] 12cal 27/rpm 49) 0mi - 9(0/mi) 123/124bpm [INFb/mi] 1cal 50) 0.03mi - 1:03(33:45/mi) 111/120bpm [3746b/mi] 12cal 24/rpm 51) 0mi - 9(0/mi) 108/108bpm [INFb/mi] 1cal 52) 0.06mi - 2:02(32:41/mi) 112/118bpm [3660b/mi] 24cal 27/rpm 53) 0mi - 8(0/mi) 108/110bpm [INFb/mi] 1cal 54) 0.03mi - 1:03(33:45/mi) 115/119bpm [3882b/mi] 12cal 25/rpm 55) 0mi - 4(0/mi) 118/118bpm [INFb/mi] 56) 0.03mi - 1:00(32:16/mi) 122/128bpm [3937b/mi] 12cal 27/rpm 57) 0mi - 1:05(0/mi) 103/117bpm [INFb/mi] 4cal Add a comment	-	0mi, 47:56 Cross - Other 1) 0mi - 47:56(0/mi) 121/149bpm [INFb/mi] 356cal Add a comment 0mi, 5:30 Cross - Strength Add a comment 5.5mi, 56:38 Run - General 1) 1mi - 10:27(10:27/mi) 137/158bpm [1431b/mi] 127cal 2) 1mi - 10:09(10:09/mi) 152/168bpm [1544b/mi] 127cal 3) 1mi - 9:58(9:58/mi) 159/169bpm [1585b/mi] 122cal 4) 1mi - 10:12(10:12/mi) 160/177bpm [1631b/mi] 129cal 5) 1mi - 10:19(10:19/mi) 165/173bpm [1703b/mi] 133cal 6) 0.53mi - 5:33(10:27/mi) 162/170bpm [1693b/mi] 68cal Add a comment	1.3mi, 55:33 Swim - General 1) 0.09mi - 2:51(30:34/mi) 124/140bpm [3791b/mi] 36cal 27/rpm 2) 0mi - 31(0/mi) 124/134bpm [INFb/mi] 2cal 3) 0.09mi - 2:51(30:34/mi) 119/125bpm [3638b/mi] 36cal 25/rpm 4) 0mi - 1:40(0/mi) 95/120bpm [INFb/mi] 6cal 5) 0.09mi - 1:45(18:51/mi) 106/117bpm [1998b/mi] 13cal 6) 0mi - 1:08(0/mi) 97/114bpm [INFb/mi] 4cal 7) 0.03mi - 53(28:11/mi) 104/115bpm [2931b/mi] 12cal 30/rpm 8) 0mi - 16(0/mi) 116/118bpm [INFb/mi] 1cal 9) 0.03mi - 57(30:44/mi) 124/131bpm [3810b/mi] 12cal 26/rpm 10) 0mi - 1:44(0/mi) 99/129bpm [INFb/mi] 7cal 11) 0.05mi - 1:17(27:43/mi) 114/125bpm [3159b/mi] 18cal 31/rpm 12) 0mi - 21(0/mi) 122/124bpm [INFb/mi] 1cal 13) 0.08mi - 2:27(31:28/mi) 126/133bpm [3965b/mi] 30cal 27/rpm 14) 0mi - 39(0/mi) 112/124bpm [INFb/mi] 2cal 15) 0.05mi - 1:25(30:18/mi) 114/131bpm [3454b/mi] 18cal 28/rpm 16) 0mi - 19(0/mi) 129/131bpm [INFb/mi] 1cal 17) 0.08mi - 2:36(33:23/mi) 122/133bpm [4074b/mi] 30cal 25/rpm 18) 0mi - 40(0/mi) 108/116bpm [INFb/mi] 3cal 19) 0.05mi - 1:25(30:26/mi) 113/122bpm [3438b/mi] 18cal 28/rpm 20) 0mi - 25(0/mi) 114/119bpm [INFb/mi] 2cal 21) 0.08mi - 2:31(32:21/mi) 118/124bpm [3817b/mi] 30cal 26/rpm 22) 0mi - 45(0/mi) 109/121bpm [INFb/mi] 3cal 23) 0.05mi - 1:25(30:14/mi) 102/112bpm [3084b/mi] 18cal 28/rpm 24) 0mi - 20(0/mi) 107/111bpm [INFb/mi] 1cal 25) 0.08mi - 2:37(33:45/mi) 116/121bpm [3916b/mi] 30cal 26/rpm 26) 0mi - 46(0/mi) 104/117bpm [INFb/mi] 3cal 27) 0.05mi - 1:25(30:17/mi) 103/114bpm [3119b/mi] 18cal 28/rpm 28) 0mi - 23(0/mi) 108/113bpm [INFb/mi] 1cal 29) 0.08mi - 2:35(33:16/mi) 118/122bpm [3925b/mi] 30cal 26/rpm 30) 0mi - 1:01(0/mi) 106/120bpm [INFb/mi] 4cal 31) 0.08mi - 2:27(31:32/mi) 119/128bpm [3752b/mi] 30cal 28/rpm 32) 0mi - 26(0/mi) 115/118bpm [INFb/mi] 2cal 33) 0.05mi - 1:33(33:23/mi) 114/119bpm [3807b/mi] 18cal 25/rpm 34) 0mi - 46(0/mi) 105/118bpm [INFb/mi] 3cal 35) 0.08mi - 2:32(32:38/mi) 117/125bpm [3818b/mi] 30cal 26/rpm 36) 0mi - 29(0/mi) 112/122bpm [INFb/mi] 2cal 37) 0.05mi - 1:31(32:36/mi) 110/122bpm [3587b/mi] 18cal 26/rpm 38) 0mi - 49(0/mi) 105/121bpm [INFb/mi] 3cal 39) 0.08mi - 2:31(32:19/mi) 114/125bpm [3684b/mi] 30cal 27/rpm 40) 0mi - 22(0/mi) 115/121bpm [INFb/mi] 1cal 41) 0.05mi - 1:34(33:43/mi) 113/115bpm [3810b/mi] 18cal 25/rpm 42) 0mi - 34(0/mi) 105/115bpm [INFb/mi] 2cal Add a comment 0mi, 5:06 Cross - Other 1) 0mi - 5:06(0/mi) 135/143bpm [INFb/mi] 55cal Add a comment	0mi, 52:02 Cross - Other 1) 0mi - 52:02(0/mi) 117/151bpm [INFb/mi] 363cal Add a comment	-

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