Dave W

Last on at 2pm, 19th Jan 2025

M60 North Yorkshire

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Races
48
Miles
1304
Miles
65826
Miles
9005
WAVA
67.28%
5k
20:53
5M
36:24
10k
44:25
10M
1:18:18

About Me
Retired now. It's great! Show More...

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Recent Blogs
Who am I?	Dec 2024
Targets.	Jul 2024
A More Than Pleasant Surprise	Mar 2024
Poor, Dreadful or Troll. Thanks JK Rowling.	Dec 2023
Who am I (Solved) Thanks very much everybody 👍	Dec 2023

My parkrun
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Recent Training
19th Jan	wattbike	13.3mi	1:00:30
19th Jan	Sets - Squats	0mi	30
19th Jan	Weights	0mi	6:00
19th Jan	Core	0mi	6:00
19th Jan	Sets - Pressups	0mi	2:00

12 Month Benchmarks	Bike

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 5200 Walk 1820

Recent Threads
Let's Count to a Million
Politics
5,001 press-ups in 2025
Snow watch - Have you got snow?
Days in a Row watch - have you got Days in a Row?
The Retirement Thread

Followers (3)

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	PB	WB
4km	1				21:49 51.77		21:49 8:47/mi	51.77
5km	14		20:53 67.28	21:38 65.45	23:08 61.68		20:53 6:43/mi	67.28
5mi	1			36:24 63.26			36:24 7:17/mi	63.26
10km	21	46:18 61.57	44:25 64.18	46:24 61.94	50:14 57.68	53:07 55.00	44:25 7:09/mi	64.18
12km	2		58:47 58.80				58:47 7:53/mi	58.80
14km	2		1:29:53 45.24	1:20:07 51.18			1:20:07 9:13/mi	51.18
15km	1		1:30:32 48.28				1:30:32 9:43/mi	48.28
16km	1			1:41:23 46.54			1:41:23 10:12/mi	46.54
10mi	1		1:18:18 60.13				1:18:18 7:50/mi	60.13
14mi	1			1:55:00 58.61			1:55:00 8:13/mi	58.61

2015		Result	WAVA	Distance
6 Jun	Wharfedale Trail Half			13.1mi
25 May	Ilkley Harriers Trail Race			6.9mi
5 Apr	Guiseley Gallop			10km
2014		Result	WAVA	Distance
28 Dec	Jolly Holly Jog			10km
16 Nov	Leeds Abbey Dash			10km
2011		Result	WAVA	Distance
6 Nov	Ullswater Trail (Steamy Surprise)	1:24:59	45.38	13km
2 Oct	Great Edinburgh Run 10k SB	53:07	55.00	10km
2010		Result	WAVA	Distance
30 May	Raby Castle 10K SB	50:14	57.68	10km
12 May	John Carr 5K Series SB	23:08	61.68	5km
4 Apr	Guiseley Gallop	1:00:35	47.83	10km
21 Mar	Lightwater Valley Challenge	54:21	53.31	10km
9 Jan	Bupa Great Winter Run PB	21:49	51.77	4km
2009		Result	WAVA	Distance
22 Nov	Leeds Abbey Dash	54:01	53.64	10km
29 Aug	Lancaster 5km (4 of 5)	22:52	61.92	5km
16 Aug	Saltburn Sandblaster 10k	47:14	60.85	10km
26 Jul	James Herriot Country Trail Run PB	1:20:07	51.18	14km
25 Jul	Lancaster 5km (3 of 5)	24:23	58.07	5km
12 Jul	Northumberland Coastal Run PB	1:55:00	58.61	14mi
8 Jul	Darlington Pit Stop 10k SB	46:24	61.94	10km
27 Jun	Lancaster 5km (2 of 5)	21:41	65.30	5km
6 Jun	Garburn Trail Race	1:47:34	67.01	24km
30 May	Lancaster 5km (1 of 5)	21:41	65.30	5km
24 May	Raby Castle 10K	46:50	61.37	10km
20 May	John Carr 5K Series	21:38	65.45	5km
17 May	Yorkshire 10k Newby Hall	48:09	59.69	10km
13 May	John Carr 5K Series SB	21:38	65.45	5km
6 May	John Carr 5K Series	23:24	60.51	5km
5 Apr	Hartlepool Marina 5 PB	36:24	63.26	5mi
29 Mar	Arkendale 'April Fool' 10km Race	46:28	61.85	10km
21 Mar	Ultimate Trail Run - Cartmel PB	1:41:23	46.54	16km
10 Jan	BUPA Great Winter Run	23:45	59.61	5km
2008		Result	WAVA	Distance
28 Dec	Jolly Holly Jog	52:05	55.18	10km
2 Nov	Ullswater Trail Race (Steamy Surprise)	1:21:50	42.24	12km
19 Oct	Richmond Castle 10K	48:57	58.24	10km
12 Oct	Kirkby Overblow 10k Trail Race	54:01	52.77	10km
27 Sep	Lancaster 5k Race 5	21:33	65.20	5km
21 Sep	Harrogate Trail Race	50:47	56.13	10km
30 Aug	Lancaster 5k Race series No 4	22:58	61.17	5km
27 Jul	James Herriot Country Trail Run SB	1:29:53	45.24	14km
18 May	Yorkshire 10K Newby Hall	44:39	63.84	10km
14 May	John Carr 5K Series PB	20:53	67.28	5km
11 May	The Wild Races (Race 2)	1:42:27	51.66	18km
7 May	John Carr 5K Series	21:25	65.60	5km
27 Apr	Hamsterley Forest Wild Race PB	58:47	58.80	12km
19 Apr	Hawkshead Trail Race PB	1:30:32	48.28	15km
5 Apr	Dunbar 10K PB	44:25	64.18	10km
30 Mar	Arkendale 'April Fool' 10km Race	46:37	61.15	10km
15 Mar	Great Grizedale Trail Run 10m PB	1:18:18	60.13	10mi
24 Feb	St Wilfrids Muddy Boots 10K	49:30	57.59	10km
12 Jan	Bupa Great Winter Run	23:48	59.03	5km
2007		Result	WAVA	Distance
30 Dec	Jolly Holly Jog	48:15	59.08	10km
16 Dec	Great Langdale Christmas Pudding 10km (2nd race) SB	46:18	61.57	10km
25 Nov	Leeds Abbey Dash	49:02	58.14	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
2025	104	0	0	0	0	0	0	0	0	0	0	0	104
2025	280	0	0	0	0	0	0	0	0	0	0	0	280
2024	203	159	175	173	194	198	217	201	199	213	191	188	2310
2024	477	340	651	560	523	637	470	546	568	473	504	502	6251
2023	230	213	212	235	243	204	213	229	219	188	230	226	2643
2023	685	664	609	767	801	739	686	657	645	148	256	268	6927
2022	196	169	211	199	204	213	201	178	226	236	215	212	2459
2022	694	503	728	624	805	729	712	722	534	650	655	648	8005
2021	0	0	0	0	188	187	167	170	184	196	206	191	1489
2021	1	3	0	0	0	0	0	0	1	0	0	0	5
2021	486	459	523	642	547	525	575	739	566	714	577	651	7003
2020	0	0	0	0	0	0	0	0	3	3	0	0	6
2020	509	344	625	631	622	633	591	534	484	386	357	295	6011
2019	4	0	5	0	0	0	0	0	0	0	0	0	9
2019	93	146	488	577	486	442	503	501	505	496	386	406	5029
2018	0	0	0	0	0	0	0	0	0	0	0	15	15
2018	294	634	405	474	542	646	337	473	364	392	134	325	5021
2017	441	319	345	248	442	266	127	393	243	285	260	294	3663
2016	1	0	0	0	0	0	0	0	0	0	0	0	1
2016	345	229	329	220	102	528	249	216	191	327	249	73	3056
2015	14	21	11	11	6	17	4	14	0	0	0	0	99
2015	349	345	318	358	172	381	257	401	308	384	254	62	3588
2014	11	8	26	10	28	20	6	12	5	10	13	0	148
2014	462	383	349	335	334	321	331	375	177	259	308	374	4009
2013	17	4	0	0	0	0	0	0	0	0	1	0	21
2013	213	215	273	264	150	246	184	174	234	258	232	158	2602
2012	12	3	7	5	13	2	0	4	0	2	1	0	48
2012	246	183	101	69	134	71	154	326	176	227	34	31	1752
2011	8	5	0	0	11	6	9	6	6	20	11	8	88
2011	216	177	75	117	255	161	80	221	249	162	232	183	2128
2010	37	5	21	61	68	21	2	0	0	1	6	0	223
2010	0	0	11	0	0	0	0	0	26	113	198	155	502
2009	67	73	102	47	91	40	75	69	47	0	14	13	640

Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29
6.1mi, Walk - General Add a comment 1.8mi, 38:24 Walk - Dog Walking Grassington. 1) 1mi - 21:38(21:38/mi) 89/104bpm [1926b/mi] 130cal 47/73rpm 2.77/3.36mph 2) 0.81mi - 16:45(20:42/mi) 82/108bpm [1697b/mi] 96cal 48/65rpm 2.9/3.67mph Add a comment 25.4mi, 1:55:50 Bike - Mountain Biking Big Gate and Big House. Nice to get out, but ended up a bit spitty, so shorter ride than I wanted. But not bad for the time of year. 1) 5mi - 24:20(4:52/mi) 307cal 12.33/25.02mph 2) 5mi - 24:10(4:50/mi) 293cal 12.41/21.71mph 3) 5mi - 20:04(4:01/mi) 289cal 14.96/23.65mph 4) 5mi - 21:46(4:21/mi) 277cal 13.78/24.04mph 5) 5mi - 23:42(4:44/mi) 302cal 12.66/23.38mph 6) 0.43mi - 1:48(4:12/mi) 28cal 14.3/25.63mph Add a comment	5.8mi, Walk - General Add a comment 2.7mi, 50:20 Walk - Dog Walking Farsley. 1) 1mi - 19:00(19:00/mi) 85/103bpm [1615b/mi] 124cal 52/70rpm 3.16/3.82mph 2) 1mi - 17:54(17:54/mi) 83/96bpm [1486b/mi] 111cal 57/63rpm 3.35/3.63mph 3) 0.7mi - 13:26(19:12/mi) 83/105bpm [1593b/mi] 78cal 54/64rpm 3.13/3.59mph Add a comment 14.1mi, 1:00:30 Bike - wattbike Quick ride. Avg Power: 119w. RPM: 73. Peak Power: 185w. Very Easy. Spinning in 9th. 50/50 forced Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups Add a comment	3.6mi, Walk - General Add a comment 1.5mi, 27:24 Walk - Dog Walking Farsley. 1) 1mi - 19:11(19:11/mi) 114/130bpm [2186b/mi] 195cal 51/73rpm 3.13/3.7mph 2) 0.46mi - 8:13(17:55/mi) 119/129bpm [2132b/mi] 90cal 56/62rpm 3.35/3.97mph Add a comment	2.5mi, Walk - General Add a comment 1.4mi, 29:07 Walk - Dog Walking 1) 1mi - 21:00(21:00/mi) 83/102bpm [1743b/mi] 116cal 53/63rpm 2.86/3.7mph 2) 0.4mi - 8:08(20:18/mi) 75/82bpm [1523b/mi] 38cal 56/62rpm 2.95/3.15mph Add a comment	3.9mi, Walk - General Add a comment 22.5mi, 1:40:30 Bike - wattbike Quick ride. Avg Power: 113w. RPM: 74. Peak Power: 148w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment	5.2mi, Walk - General Add a comment 23.9mi, 1:45:31 Bike - wattbike Quick ride. Avg Power: 118w. RPM: 75. Peak Power: 158w. Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 6:00 Cross - Core Add a comment	1.1mi, Walk - General Add a comment 17.9mi, 1:20:30 Bike - wattbike Quick ride. Avg Power: 111w. RPM: 73. Peak Power: 145w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 2.5mi, 45:46 Walk - Dog Walking Grassington. 1) 1mi - 19:02(19:02/mi) 74/89bpm [1409b/mi] 119cal 50/62rpm 3.15/3.84mph 2) 1mi - 17:44(17:44/mi) 78/95bpm [1384b/mi] 108cal 54/61rpm 3.38/3.61mph 3) 0.5mi - 8:59(17:56/mi) 76/89bpm [1362b/mi] 54cal 54/57rpm 3.35/3.51mph Add a comment
Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5
4.5mi, Walk - General Add a comment 24.8mi, 1:50:30 Bike - wattbike Quick ride. Avg Power: 114w. RPM: 74. Peak Power: 152w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups Add a comment	6.4mi, Walk - General Add a comment 20.3mi, 1:30:31 Bike - wattbike Quick ride. Avg Power: 113w. RPM: 74. Peak Power: 149w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment	3.7mi, Walk - General Add a comment	7.9mi, Walk - General Add a comment 18mi, 1:20:30 Bike - wattbike Quick ride. Avg Power: 112w. RPM: 74. Peak Power: 154w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 1:00 Cross - Weights Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups Add a comment	2.3mi, Walk - General Add a comment 18.9mi, 1:20:31 Bike - wattbike Quick ride. Avg Power: 128w. RPM: 73. Peak Power: 280w. Easy. Spinning in 9th. 10X efforts at over 90RPM held for 10 secs. 50/50 forced Add a comment 0mi, 2:00 Cross - Weights Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment 2.3mi, 46:12 Walk - Dog Walking Grassington. Very icy. 1) 1mi - 21:03(21:03/mi) 78/103bpm [1642b/mi] 129cal 49/76rpm 2.85/3.72mph 2) 1mi - 20:01(20:01/mi) 94/107bpm [1881b/mi] 118cal 55/76rpm 3/3.63mph 3) 0.3mi - 5:08(17:17/mi) 88/98bpm [1520b/mi] 31cal 55/60rpm 3.47/3.72mph Add a comment	6mi, Walk - General Add a comment 19.3mi, 1:25:31 Bike - wattbike Quick ride. Avg Power: 114w. RPM: 75. Peak Power: 147w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 4:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	2.8mi, Walk - General Add a comment
Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
4.4mi, Walk - General Add a comment 27.4mi, 2:00:30 Bike - wattbike Quick ride. Avg Power: 120w. RPM: 75. Peak Power: 154w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 4:00 Cross - Weights Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	4.2mi, Walk - General Add a comment 22.5mi, 1:40:30 Bike - wattbike Quick ride. Avg Power: 112w. RPM: 74. Peak Power: 155w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 5.3mi, 1:45:10 Walk - General 1) 1mi - 20:06(20:06/mi) 81/101bpm [1628b/mi] 110cal 55/90rpm 2.99/3.59mph 2) 1mi - 20:29(20:29/mi) 82/102bpm [1680b/mi] 114cal 55/72rpm 2.93/3.42mph 3) 1mi - 22:10(22:10/mi) 81/96bpm [1796b/mi] 118cal 49/80rpm 2.71/3.72mph 4) 1mi - 19:06(19:06/mi) 75/86bpm [1432b/mi] 105cal 58/69rpm 3.14/3.53mph 5) 1mi - 18:27(18:27/mi) 79/89bpm [1458b/mi] 120cal 57/71rpm 3.25/3.63mph 6) 0.27mi - 4:52(18:03/mi) 77/84bpm [1390b/mi] 30cal 58/62rpm 3.32/3.57mph Add a comment	7.5mi, Walk - General Add a comment 11.3mi, 50:30 Bike - wattbike Quick ride. Avg Power: 109w. RPM: 74. Peak Power: 152w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment	4.6mi, Walk - General Add a comment 20.5mi, 1:30:30 Bike - wattbike Quick ride. Avg Power: 112w. RPM: 75. Peak Power: 153w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 4:00 Cross - Weights DB's Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	4.9mi, Walk - General Add a comment 20.3mi, 1:30:30 Bike - wattbike Quick ride. Avg Power: 111w. RPM: 74. Peak Power: 147w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 4:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment 1.5mi, 32:28 Walk - Dog Walking Grassington Riverbank. Very icy. 1) 1mi - 18:52(18:52/mi) 79/98bpm [1490b/mi] 108cal 53/69rpm 3.18/3.92mph 2) 0.54mi - 13:36(25:19/mi) 88/112bpm [2227b/mi] 94cal 40/79rpm 2.37/3.57mph Add a comment	6.2mi, Walk - General Add a comment 1.8mi, 38:34 Walk - Dog Walking Linton. 1) 1mi - 20:25(20:25/mi) 78/92bpm [1592b/mi] 113cal 52/72rpm 2.94/3.44mph 2) 0.83mi - 18:09(21:52/mi) 77/88bpm [1683b/mi] 99cal 48/67rpm 2.74/3.44mph Add a comment 14.7mi, 1:05:30 Bike - wattbike Quick ride. Avg Power: 108w. RPM: 74. Peak Power: 138w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 4:00 Cross - Weights DB's Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	1.5mi, Walk - General Add a comment 3.5mi, 1:24:00 Walk - Dog Walking Grass Wood and Grassington. With the Smiths and Ann. 1) 1mi - 28:00(28:00/mi) 70/83bpm [1960b/mi] 115cal 36/78rpm 2.14/3.21mph 2) 1mi - 26:53(26:53/mi) 75/97bpm [2016b/mi] 129cal 38/78rpm 2.23/3.17mph 3) 1mi - 19:51(19:51/mi) 80/106bpm [1587b/mi] 115cal 53/65rpm 3.02/3.47mph 4) 0.51mi - 9:18(18:09/mi) 77/86bpm [1397b/mi] 50cal 55/62rpm 3.31/3.53mph Add a comment
Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19
3.8mi, Walk - General Add a comment 16.8mi, 1:15:30 Bike - wattbike Quick ride. Avg Power: 107w. RPM: 73. Peak Power: 142w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 20 Cross - Sets - Squats 4X5. Just starting off. See how this goes. Add a comment 0mi, 4:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	5mi, Walk - General Add a comment 17mi, 1:15:30 Bike - wattbike Quick ride. Avg Power: 110w. RPM: 74. Peak Power: 149w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 20 Cross - Sets - Squats 4X5. My legs ached from yesterday's squats today. Bizarre. Add a comment 0mi, 4:00 Cross - Weights DB's Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	4mi, Walk - General Add a comment 1.4mi, 29:06 Walk - Dog Walking Farsley. 1) 1mi - 21:36(21:36/mi) 71/89bpm [1533b/mi] 115cal 48/71rpm 2.78/3.72mph 2) 0.41mi - 7:30(18:25/mi) 83/99bpm [1529b/mi] 45cal 54/62rpm 3.26/3.59mph Add a comment	7.1mi, Walk - General Add a comment 26mi, 1:55:30 Bike - wattbike Quick ride. Avg Power: 120w. RPM: 74. Peak Power: 162w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 20 Cross - Sets - Squats Add a comment 0mi, 4:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	4.8mi, Walk - General Add a comment 16.6mi, 1:15:30 Bike - wattbike Quick ride. Avg Power: 106w. RPM: 73. Peak Power: 137w. Very Very Easy. Spinning in 8th. 50/50 forced Ann had been at the dentist, so I couldn't go out and leave her. Add a comment 0mi, 30 Cross - Sets - Squats Add a comment 0mi, 3:00 Cross - Weights Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	7mi, Walk - General Add a comment 17.5mi, 1:15:30 Bike - wattbike Quick ride. Avg Power: 118w. RPM: 73. Peak Power: 159w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 30 Cross - Sets - Squats Add a comment 0mi, 6:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment 0mi, 5:00 Cross - Resistance Dog rope pulling. Add a comment	13.3mi, 1:00:30 Bike - wattbike Quick ride. Avg Power: 102w. RPM: 73. Peak Power: 143w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 30 Cross - Sets - Squats Add a comment 0mi, 6:00 Cross - Weights Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment

Dave W

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