mackfly

Last on at 2pm, 10th Nov 2024

M50

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Recent Training
19th Dec	General	12.7mi	2:02:19
17th Dec	General	8.1mi	1:10:30
15th Dec	General	5.5mi	47:14
14th Dec	General	9mi	1:10:23
13th Dec	General	6.9mi	1:16:18

12 Month Benchmarks	Run
Mile	6:51
5k	22:17
5mi	37:19
10k	46:47
10mi	1:17:04
Half	1:44:47
20mi	3:00:31
Mara	4:24:17
50k	5:45:57

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	2023	2024	PB	WB
5km	19		19:27 67.13	19:07 69.25	18:25 71.89	18:53 70.62	18:09 74.56	18:44 72.23	19:22 70.39		18:24 75.21								18:09 5:51/mi	75.21
10km	27	42:26 62.58	39:02 68.53		37:45 71.20		39:01 69.72		39:33 69.82	39:21 71.29	38:57 72.02								37:45 6:05/mi	72.02
10mi	8		1:11:02 62.24	1:07:33 65.73	1:06:47 66.49		1:06:26 67.60		1:06:42 68.88										1:06:26 6:39/mi	68.88
13.1mi	21		1:30:14 64.83	1:25:43 68.53	1:24:01 70.27	1:27:29 67.48		1:24:20 70.90		1:27:14 69.63									1:24:01 6:25/mi	70.90
15mi	2									1:51:44 62.79	1:51:38 63.89								1:51:38 7:27/mi	63.89
16mi	1							2:42:48 45.45											2:42:48 10:11/mi	45.45
30km	2				2:24:41 59.17							2:30:07 59.95							2:24:41 7:46/mi	59.95
20mi	4					2:22:17 65.25		2:23:05 65.71											2:22:17 7:07/mi	65.71
21mi	1							2:29:04 66.46											2:29:04 7:06/mi	66.46
26.2mi	13			3:14:31 63.05		3:00:23 68.62				3:21:36 63.69	3:49:06 56.05	3:17:58 65.40		3:13:11 68.14	3:22:13 65.65	3:30:21 64.77			3:00:23 6:53/mi	68.62
26.6mi	1										4:14:31 51.82								4:14:31 9:34/mi	51.82
27mi	1												3:51:37 58.49						3:51:37 8:35/mi	58.49
27.3mi	1				4:57:00 43.90														4:57:00 10:52/mi	43.90
50km	2										4:19:05 61.46						4:56:55 57.43		4:19:05 8:20/mi	61.46
33mi	2												5:18:09 54.55						5:18:09 9:38/mi	54.55
34.1mi	1														5:53:05 52.11				5:53:05 10:21/mi	52.11
60km	1														5:33:53 61.63				5:33:53 8:57/mi	61.63
37.5mi	2												5:42:33 59.49	5:30:38 62.15					5:30:38 8:49/mi	62.15
38mi	1											5:36:31 61.56							5:36:31 8:51/mi	61.56
43mi	1																	6:23:28 66.68	6:23:28 8:55/mi	66.68
44mi	1												11:17:00 36.56						11:17:00 15:23/mi	36.56
45mi	3										6:28:12 64.41	6:25:27 65.41			6:40:48 64.50				6:25:27 8:34/mi	65.41
46mi	1											8:31:42 50.57							8:31:42 11:07/mi	50.57
56mi	1											10:29:00 52.75							10:29:00 11:14/mi	52.75

2024		Result	WAVA	Distance
6 Jan	Country to Capital PB	6:23:28	66.68	43mi
2023		Result	WAVA	Distance
3 Dec	Hurtwood 50K SB	4:56:55	57.43	50km
2022		Result	WAVA	Distance
21 May	Richmond Park Marathon SB	3:30:21	64.77	26.2mi
2019		Result	WAVA	Distance
27 Apr	The Fox 60k PB	5:33:53	61.63	60km
7 Apr	Kent Spring Marathon SB	3:22:13	65.65	26.2mi
16 Mar	Endurancelife cts Sussex Ultra PB	5:53:05	52.11	34.1mi
12 Jan	Country to Capital SB	6:40:48	64.50	45mi
2018		Result	WAVA	Distance
8 Jul	Festival of Endurance Marathon	3:46:32	58.11	26.2mi
9 Jun	EnduranceLife The Classic Quarter 44 Ultra			44mi
12 May	Bewl Water Ultra 37.5 PB	5:30:38	62.15	37.5mi
15 Apr	Brighton Marathon SB	3:13:11	68.14	26.2mi
10 Mar	Thames Meander Spring Marathon	3:22:35	64.98	26.2mi
2017		Result	WAVA	Distance
5 Aug	North Downs Way 100			100mi
1 Jul	Snowdonia Quarter PB	11:17:00	36.56	44mi
13 May	Bewl Water Ultra 37.5 SB	5:42:33	59.49	37.5mi
30 Apr	Three Forts Marathon PB	3:51:37	58.49	27mi
5 Feb	Pilgrim Challenge Day 2	5:55:52	48.77	33mi
4 Feb	Pilgrim Challenge Day 1 PB	5:18:09	54.55	33mi
2016		Result	WAVA	Distance
5 Nov	Thames Meander Winter Marathon			26.2mi
2 Oct	Downslink Ultra PB	5:36:31	61.56	38mi
3 Sep	London to Brighton PB	10:29:00	52.75	56mi
16 Jul	Race to the Stones 100k			100km
26 Jun	North Downs Run SB	2:30:07	59.95	30km
21 May	Jurassic Quarter PB	8:31:42	50.57	46mi
12 Mar	Thames Meander Spring Marathon SB	3:17:58	65.40	26.2mi
16 Jan	Country to Capital PB	6:25:27	65.41	45mi
2015		Result	WAVA	Distance
20 Dec	The Harbour 50k Challenge PB	4:19:05	61.46	50km
5 Dec	Trailscape East PB	4:14:31	51.82	26.6mi
29 Nov	Three Molehills PB	1:51:38	63.89	15mi
2 Aug	Vanguard Way Marathon SB	3:49:06	56.05	26.2mi
19 Jul	North Downs Marathon	3:54:17	54.81	26.2mi
4 Jul	Self-Transcendence 10k Race	39:46	70.54	10km
13 Jun	The Little Pig ultra Duathlon	5:33:00		0km/55mi/16mi
26 Apr	Alcobendas ETU Standard Distance Duathlon European Championships			0km/40km/15km
18 Apr	Dulwich parkrun SB	18:24	75.21	5km
4 Apr	Self Transcendence 10K SB	38:57	72.02	10km
29 Mar	Fast and Furious Duathlon	1:14:01		0km/12mi/6mi
22 Mar	F3 Eton Winter Sprint Duathlon	1:10:58		0km/20km/10km
7 Mar	Dambuster Duathlon	2:19:24		0km/42km/15km
17 Jan	Country to Capital SB	6:28:12	64.41	45mi
2014		Result	WAVA	Distance
16 Nov	A20 Path 'n' Downs Marathon SB	3:21:36	63.69	26.2mi
26 Oct	Jekyll & Hyde Duathlon			0km/20.8km/11.8km
18 Oct	Althorp Duathlon Olympic Distance	2:25:20		0km/40km/15km
12 Oct	Fast And Furious Duathlon			0km/23km/10km
4 Oct	Self Transcendence 10K SB	39:21	71.29	10km
28 Sep	Dartford Bridge 10k	40:10	69.84	10km
14 Sep	London Duathlon - Classic	2:27:15		0km/44km/15km
31 Aug	Putney and Fulham Half Marathon SB	1:27:14	69.63	13.1mi
17 Aug	Burnham Beeches Half Marathon	1:27:32	69.39	13.1mi
6 Jul	Bewl 15 SB	1:51:44	62.79	15mi
2013		Result	WAVA	Distance
9 Nov	Self Transcendence 10M SB	1:06:42	68.88	10mi
27 Oct	Jekyll and Hyde Park Halloween Duathlon	1:22:48		0km/20.8km/11.8km
15 Jun	Self Transcendence 10K SB	39:33	69.82	10km
18 May	Maidstone parkrun SB	19:22	70.39	5km
9 Mar	Dambuster Duathlon	2:12:28		0km/42km/15km
2012		Result	WAVA	Distance
23 Jun	Midsummer Munro (Olympic Edition) PB	2:42:48	45.45	16mi
9 Jun	Dulwich parkrun SB	18:44	72.23	5km
1 Apr	Paddock Wood Half Marathon SB	1:24:20	70.90	13.1mi
25 Mar	Cranleigh 21 PB	2:29:04	66.46	21mi
4 Mar	Thanet 20 SB	2:23:05	65.71	20mi
2011		Result	WAVA	Distance
30 Oct	Jekyll and Hyde Park Duathlon	1:20:38		0km/20.8km/11.8km
22 Oct	Self Transcendence 5k PB	18:09	74.56	5km
2 Oct	Dulwich 10k			10km
28 Aug	Pilgrims Way Run	59:55	59.29	8mi
20 Aug	Princes parkrun	18:22	73.14	5km
6 Aug	Crystal Palace Parkrun	18:52	71.20	5km
30 Jul	Self Transcendence 10k SB	39:01	69.72	10km
16 Jul	Self Transcendence 10m PB	1:06:26	67.60	10mi
18 Jun	Trionium Midsummer Munro	2:02:31	48.47	13.1mi
11 May	Beckenham Team Relay	15:22	72.57	2.6mi
16 Apr	Limerick ETU Duathlon European Championships	1:58:08		0km/40km/15km
3 Apr	USN Dorney Duathlon - Sprint	1:11:27		0km/20km/10km
19 Mar	Crystal Palace parkrun	18:56	70.95	5km
5 Mar	Spring Ballbuster	3:19:29		0km/24mi/16mi
27 Feb	Big Cow Emberton Duathlon	2:16:03		0km/40km/15km
6 Feb	Votwo Dorney Lake Duathlon	1:15:17		0km/20km/10km
30 Jan	Ross Cycles Kenley 10k Fun Run	39:20	69.16	10km
2010		Result	WAVA	Distance
16 Oct	Crystal Palace parkrun	19:40	68.30	5km
2 Oct	Crystal Palace parkrun	21:04	63.76	5km
19 May	Crystal Palace parkrun test event SB	18:53	70.62	5km
16 May	Ranelagh Richmond Half Marathon	1:28:05	67.02	13.1mi
12 May	Beckenham Road Relay	15:21	72.12	2.6mi
18 Apr	Brighton Marathon PB	3:00:23	68.62	26.2mi
21 Mar	Fleet Half Marathon SB	1:27:29	67.48	13.1mi
14 Mar	Surrey Spitfire 20 PB	2:22:17	65.25	20mi
7 Mar	Thanet 20	2:25:27	63.82	20mi
21 Feb	Sussex Beacon Half Marathon	1:27:35	67.41	13.1mi
2009		Result	WAVA	Distance
6 Nov	Druids Challenge Ridgeway Multistage Ultra Day 1 PB	4:57:00	43.90	27.33mi
11 Oct	Royal Parks Half Marathon PB	1:24:01	70.27	13.1mi
20 Sep	Green Chain Marathon	4:30:00	45.85	26.2mi
6 Sep	Surrey Badger Half Marathon	1:30:23	64.99	13.1mi
5 Sep	Regents Park Summer 10K Series PB	37:45	71.20	10km
30 Aug	Pilgrims Way Run (7+ miles)	1:02:05	52.82	7.5mi
29 Aug	Bromley parkrun	17:15	76.75	5km
23 Aug	Burnham Beeches Half Marathon	1:29:06	65.92	13.1mi
15 Aug	Wimbledon Common parkrun	18:35	71.24	5km
1 Aug	Regents Park Summer 10K Series	38:28	69.87	10km
26 Jul	NSPCC Milton Keynes Half Marathon	1:29:19	65.76	13.1mi
4 Jul	Self Transcendence 10	1:07:06	66.17	10mi
29 Jun	Self Transcendence 5k	18:51	70.23	5km
14 Jun	North Downs Run PB	2:24:41	59.17	30km
6 Jun	The Dorney Dash 10K	38:01	70.70	10km
1 Jun	Self Transcendence 5k SB	18:25	71.89	5km
24 May	Wokingham Half Marathon	1:25:58	68.33	13.1mi
17 May	Larkfield 10K	38:05	70.58	10km
10 May	Hairy Legs Challenge	1:47:07		0km/20km/10km
19 Apr	Cambridge Duathlon	2:16:04		0km/40km/14km
5 Apr	Fast And The Furious Duathlon	1:13:35		0km/22km/10km
28 Mar	Wimbledon Common parkrun	18:54	70.05	5km
8 Mar	Kings Wood Mountain Bike Duathlon	1:18:01		0km/14km/6km
14 Feb	Wimbledon Common parkrun	19:10	69.07	5km
8 Feb	Great Bentley Half Marathon	1:25:27	68.74	13.1mi
24 Jan	Endurancelife Coastal Trail Series: Portland Half Marathon	1:53:22	51.81	13.1mi
16 Jan	Dubai 10k	39:35	67.90	10km
4 Jan	Tadworth 10 SB	1:06:47	66.49	10mi
2008		Result	WAVA	Distance
14 Dec	Bedford Harriers Half Marathon SB	1:25:43	68.53	13.1mi
6 Dec	SLH Pirie XC 10	1:06:22	66.91	10mi
29 Nov	Wimbledon Common Time Trial	19:20	68.48	5km
23 Nov	Kings Wood Mountain Bike Duathlon	1:18:35	20.31	6km
15 Nov	Wimbledon Common Time Trial SB	19:07	69.25	5km
26 Oct	Jekyll and Hyde Duathlon	1:22:18	38.91	11.8km
12 Oct	Henley Half Marathon	1:27:38	67.03	13.1mi
5 Oct	Geoff Moulden Wimbledon 10 SB	1:07:33	65.73	10mi
13 Apr	London Marathon SB	3:14:31	63.05	26.2mi
16 Mar	XIV Maratona della Città di Roma	3:25:52	59.58	26.2mi
17 Feb	Sussex Beacon Half Marathon	1:30:06	64.92	13.1mi
6 Jan	Tadworth 10	1:09:06	63.98	10mi
2007		Result	WAVA	Distance
23 Dec	Ronhill Classic Surrey Stage 3 SB	39:02	68.53	10km
9 Dec	Bedford Harriers Half Marathon SB	1:30:14	64.83	13.1mi
1 Dec	SLH Pirie XC 10 SB	1:11:02	62.24	10mi
18 Nov	Brighton 10k	39:59	66.90	10km
28 Oct	Jeckyl & Hyde Park Duathlon	1:25:42	108.81	32.6km
14 Oct	NYRR Grand Prix: Staten Island Half Marathon	1:32:33	63.20	13.1mi
7 Oct	Dulwich Runners Charity 10K	40:52	65.46	10km
24 Sep	maidstone duathlon	2:01:00	112.65	28.56mi
9 Sep	London Duathlon	1:44:24	88.10	20mi
19 Aug	Burnham Beeches Half Marathon	1:34:27	61.72	13.1mi
12 Aug	Clapham Common 10K	41:16	64.56	10km
24 Jun	Dysart Dash 10K	42:15	63.06	10km
3 Jun	Norwich Union City v City 10K	44:20	60.10	10km
5 May	The Regent's Park Summer Series - race 2	43:14	61.62	10km
1 May	Crystal Palace Canter SB	19:27	67.13	5km
4 Mar	Frank Harmer 10k	43:53	60.71	10km
18 Feb	Sussex Beacon Half Marathon	1:37:41	59.68	13.1mi
2006		Result	WAVA	Distance
28 Oct	Beddington Park Fun Run			10km
8 Oct	Nike Run London 10K			10km
2 Sep	The Regents Park Summer 10k Series - Race 6	43:13	61.44	10km
19 Aug	London Pride Run 10k SB	42:26	62.58	10km
16 Jul	London Chest Hospital 10K	44:23	59.83	10km
1 Jul	The Regents Park Summer 10k Series - Race 4	44:28	59.72	10km
25 Jun	Orpington 10k	45:53	57.87	10km
7 May	Sutton 10k			10km
9 Apr	Croydon 10k	42:50	61.99	10km
5 Mar	Frank Harmer Memorial 10K (Brockwell Park)	44:30	59.67	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	60	17	148	129	165	139	143	185	98	142	85	42	1353
2023	0	0	0	0	0	0	0	0	31	0	0	0	31
2021	0	0	0	0	5	12	18	2	0	0	0	0	38
2021	0	67	406	461	52	62	286	370	113	0	0	0	1817
2020	0	0	0	0	0	0	0	4	0	0	0	0	4
2020	0	0	0	0	0	0	0	93	166	34	0	0	294
2019	123	18	162	200	73	22	0	3	0	0	0	0	601
2018	149	129	201	97	180	167	123	78	0	0	60	130	1313
2018	0	0	0	0	0	0	0	0	0	0	126	112	237
2017	160	77	71	100	145	86	128	84	0	0	0	9	860
2017	0	0	0	417	0	0	0	40	0	0	0	0	457
2016	63	76	128	24	155	133	107	136	81	133	67	93	1195
2016	61	411	174	361	0	53	119	0	0	0	0	0	1179
2015	74	76	100	72	112	136	122	131	28	0	163	186	1200
2015	27	187	278	465	285	132	0	0	0	0	0	0	1374
2014	14	30	26	11	27	85	163	135	102	94	156	156	999
2014	0	0	147	401	240	0	37	181	124	112	40	0	1282
2013	110	25	72	41	131	44	24	41	64	93	108	4	757
2013	379	281	342	258	181	358	203	103	41	308	12	0	2467
2012	11	192	212	104	56	90	58	201	47	0	0	56	1028
2012	31	0	0	15	76	178	73	0	0	0	0	155	527
2011	103	121	95	65	88	70	117	136	106	107	55	58	1120
2011	323	182	227	239	423	177	54	141	137	173	14	77	2166
2010	123	214	207	108	88	53	21	16	56	58	8	112	1063
2010	148	0	0	0	30	343	113	172	187	140	0	15	1148
2009	150	129	101	108	157	150	155	230	206	196	47	16	1645
2009	0	59	155	270	165	0	0	0	0	0	0	30	678
2008	163	137	176	129	6	10	12	76	104	116	125	100	1154
2008	84	119	31	65	419	353	280	279	146	105	63	25	1968

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
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Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8
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Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
-	-	-	-	6.9mi, 1:16:18 Run - General 1) 1mi - 10:25(10:25/mi) 147/162bpm [1530b/mi] 134cal 239/424W 2) 1mi - 10:59(10:59/mi) 151/160bpm [1660b/mi] 144cal 276/420W 3) 1mi - 13:31(13:31/mi) 147/156bpm [1987b/mi] 158cal 257/485W 4) 1mi - 10:01(10:01/mi) 149/155bpm [1492b/mi] 119cal 244/399W 5) 1mi - 10:24(10:24/mi) 155/161bpm [1613b/mi] 135cal 329/424W 6) 1mi - 10:42(10:42/mi) 147/161bpm [1572b/mi] 118cal 245/370W 7) 0.89mi - 10:16(11:30/mi) 140/152bpm [1610b/mi] 108cal 262/440W Add a comment	9mi, 1:10:23 Run - General 1) 1mi - 7:29(7:29/mi) 138/149bpm [1033b/mi] 95cal 335/546W 2) 1mi - 7:32(7:32/mi) 142/147bpm [1069b/mi] 99cal 354/457W 3) 1mi - 7:50(7:50/mi) 144/149bpm [1127b/mi] 101cal 349/449W 4) 1mi - 7:39(7:39/mi) 138/143bpm [1057b/mi] 92cal 359/435W 5) 1mi - 7:38(7:38/mi) 139/148bpm [1061b/mi] 91cal 361/440W 6) 1mi - 8:07(8:07/mi) 136/142bpm [1104b/mi] 105cal 378/472W 7) 1mi - 8:01(8:01/mi) 134/137bpm [1074b/mi] 113cal 395/460W 8) 1mi - 8:00(8:00/mi) 133/145bpm [1064b/mi] 113cal 365/432W 9) 1mi - 8:06(8:06/mi) 136/142bpm [1101b/mi] 106cal 349/450W 10) 0.01mi - 2(5:24/mi) 141/142bpm [762b/mi] 1cal 278/281W Add a comment	5.5mi, 47:14 Run - General 1) 1mi - 8:48(8:48/mi) 142/163bpm [1250b/mi] 116cal 318/458W 2) 1mi - 8:15(8:15/mi) 152/164bpm [1253b/mi] 114cal 320/434W 3) 1mi - 8:35(8:35/mi) 160/169bpm [1372b/mi] 123cal 338/416W 4) 1mi - 8:59(8:59/mi) 166/177bpm [1490b/mi] 132cal 362/433W 5) 1mi - 8:03(8:03/mi) 164/170bpm [1321b/mi] 118cal 349/415W 6) 0.52mi - 4:35(8:45/mi) 155/166bpm [1356b/mi] 61cal 315/411W Add a comment
Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22
-	8.1mi, 1:10:30 Run - General 1) 1mi - 9:10(9:10/mi) 144/163bpm [1321b/mi] 119cal 309/474W 2) 1mi - 8:22(8:22/mi) 162/166bpm [1355b/mi] 121cal 317/441W 3) 1mi - 8:35(8:35/mi) 153/162bpm [1313b/mi] 119cal 332/400W 4) 1mi - 9:08(9:08/mi) 152/161bpm [1387b/mi] 126cal 362/464W 5) 1mi - 8:14(8:14/mi) 148/153bpm [1218b/mi] 107cal 305/379W 6) 1mi - 8:51(8:51/mi) 148/157bpm [1310b/mi] 116cal 362/427W 7) 1mi - 8:36(8:36/mi) 148/154bpm [1273b/mi] 113cal 363/481W 8) 1mi - 8:26(8:26/mi) 145/150bpm [1222b/mi] 107cal 327/402W 9) 0.12mi - 1:09(9:34/mi) 146/147bpm [1398b/mi] 15cal 353/385W Add a comment	-	12.7mi, 2:02:19 Run - General 1) 1mi - 9:55(9:55/mi) 152/166bpm [1506b/mi] 137cal 277/463W 2) 1mi - 9:56(9:56/mi) 161/168bpm [1599b/mi] 138cal 287/415W 3) 1mi - 10:17(10:17/mi) 158/161bpm [1626b/mi] 134cal 266/440W 4) 1mi - 9:34(9:34/mi) 162/167bpm [1549b/mi] 136cal 337/450W 5) 1mi - 11:04(11:04/mi) 158/172bpm [1749b/mi] 146cal 265/510W 6) 1mi - 8:44(8:44/mi) 169/174bpm [1476b/mi] 129cal 327/465W 7) 1mi - 10:13(10:13/mi) 157/173bpm [1604b/mi] 131cal 261/366W 8) 1mi - 9:44(9:44/mi) 169/174bpm [1644b/mi] 142cal 291/412W 9) 1mi - 9:03(9:03/mi) 171/174bpm [1547b/mi] 135cal 309/405W 10) 1mi - 9:27(9:27/mi) 168/175bpm [1588b/mi] 135cal 308/434W 11) 1mi - 9:09(9:09/mi) 171/174bpm [1565b/mi] 134cal 322/428W 12) 1mi - 8:56(8:56/mi) 169/176bpm [1509b/mi] 134cal 319/437W 13) 0.7mi - 6:18(8:56/mi) 168/174bpm [1501b/mi] 91cal 314/372W Add a comment	-	-	-

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