serasqueak

About Me
Reader, stitcher, Peloton bike-ist, hiker and then runner. Show More...

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My parkrun
York parkrun

Recent Training
21st Dec	General	7.2mi	1:16:31
19th Dec	Social	3.5mi	38:25
15th Dec	Medium Long Run	6.3mi	1:10:48
14th Dec	General	1.1mi	13:41
14th Dec	Intervals	4.4mi	47:55

Planned Races
Newcastle (Tyneside) 10k	18th Jan
Newcastle Winter Warmer Half Marathon	1st Feb

12 Month Benchmarks	Run	Bike
Mile	8:43	2:49
5k	28:19	9:36
5mi	47:12	16:03
10k	59:09	20:03
10mi	1:45:14	0
Half	2:18:04	0
20mi	3:36:54	0
Mara	4:52:53	0
50k	8:33:53	0
40mi	14:12:34	0
75k	17:15:24	0

Recent Pictures

2024 Targets	Set your targets
Bike 466 Run 994 Swim 6 Walk 155

Recent Threads
Anonymous Confessions
Word Association
Joke of the day........

Buddies (3)

Followers (1)

Badges Collected	See available badges
+ 171 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2013	2014	2016	2017	2019	2021	2022	2023	2024	PB	WB
10km	2			1:01:45 49.22						59:46 53.14	59:46 9:37/mi	53.14
10mi	4					1:48:03 46.96	2:10:49 39.30	1:52:22 46.09	1:45:13 49.62		1:45:13 10:31/mi	49.62
13.1mi	2	2:43:00 39.82	2:27:35 44.11								2:27:35 11:16/mi	44.11
16.5mi	1				3:42:00 37.68						3:42:00 13:27/mi	37.68
26.2mi	1									4:55:20 47.84	4:55:20 11:16/mi	47.84
50km	1									9:05:00 31.83	9:05:00 17:33/mi	31.83
47mi	1									17:39:47 27.61	17:39:47 22:33/mi	27.61

Date	Planned Races			Distance
1 Feb	Newcastle Winter Warmer Half Marathon Confirmed			13.1mi
18 Jan	Newcastle (Tyneside) 10k Confirmed			10km
2024		Result	WAVA	Distance
14 Sep	The Lap PB	17:39:47	27.61	47mi
6 Jul	Yorkshire Wolds Ultra PB	9:05:00	31.83	50km
6 May	Scarpa Great Lakeland 3 Day (Day 3)			12hr
5 May	Scarpa Great Lakeland 3 Day (Day 2)			12hr
4 May	Scarpa Great Lakeland 3 Day (Day 1)			12hr
18 Feb	Zurich Seville Marathon PB	4:55:20	47.84	26.2mi
20 Jan	Newcastle (Tyneside) 10k PB	59:46	53.14	10km
2023		Result	WAVA	Distance
15 Oct	Yorkshire 10 Mile PB	1:45:13	49.62	10mi
2022		Result	WAVA	Distance
16 Oct	Yorkshire 10 Mile SB	1:52:22	46.09	10mi
2021		Result	WAVA	Distance
17 Oct	Yorkshire 10 mile SB	2:10:49	39.30	10mi
2019		Result	WAVA	Distance
20 Oct	Yorkshire 10 mile SB	1:48:03	46.96	10mi
2017		Result	WAVA	Distance
1 Jan	Hardmoors 15 PB	3:42:00	37.68	16.5mi
2016		Result	WAVA	Distance
6 Nov	Leeds Abbey Dash SB	1:01:45	49.22	10km
2015		Result	WAVA	Distance
13 Dec	Hardmoors Roseberry Topping 10k			14.2km
2014		Result	WAVA	Distance
25 May	Edinburgh Half Marathon PB	2:27:35	44.11	13.1mi
2013		Result	WAVA	Distance
30 Jun	Humber Bridge Half Marathon SB	2:43:00	39.82	13.1mi

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	0	0	10	0	0	0	7	21	10	0	0	0	47
2024	122	85	61	96	127	73	73	85	73	29	29	49	903
2024	0	5	7	0	0	14	10	0	12	0	14	7	68
2023	17	38	42	33	10	12	11	16	19	2	0	9	209
2023	0	0	0	0	0	1	0	0	0	0.3	0	0	1.2
2023	28	24	59	41	0	2	5	29	55	48	83	106	479
2023	21	20	13	75	72	143	65	34	8	11	22	0	484
2022	0	11	6	24	10	10	26	0	40	4	0	12	142
2022	0	0	0	0	0	0	0	21	38	43	40	47	189
2022	0	0	0	0	0	8	0	70	6	10	44	14	152
2021	7	23	0	8	24	18	0	0	13	10	13	0	115
2021	6	3	0	0	1	0	0	5	0	10	2	0	27
2021	0	0	0	0	0	6	3	0	0	0	0	5	14
2020	0	0	0	0	24	0	41	15	44	7	20	24	176
2020	1	0	0	0	0	0	0	3.2	0	1.1	0	0.8	6.1
2020	2	7	6	7	3	0	0	1	3	4	2	0	34
2020	0	0	0	0	0	0	0	0	4	0	0	0	4
2019	11	4	14	9	5	17	16	8	23	0	0	0	107
2019	0	0	0	0	0	0	0.3	0.5	0	0	0	0	0.8
2019	8	6	6	2	0	15	6	22	21	49	6	0	142
2019	0	0	3	0	0	0	0	0	0	0	0	0	3
2018	3	0	0	6	10	22	11	0	2	4	0	4	61
2017	0	0	0	0	9	9	0	0	0	0	0	0	17
2017	0	0	0	0	0.2	0	0.5	0	0	0	0	0	0.7
2017	21	22	3	0	30	44	0	0	3	0	0	0	123
2017	0	0	0	12	15	0	7	0	0	0	0	0	34
2016	0	0	0	0	24	24	2	0	0	0	0	0	50
2016	0.3	0	0	0	0	0	0	0	0	0	0	0	0.3
2016	5	0	0	0	13	6	3	0	23	37	38	43	167
2016	0	0	0	0	27	13	11	0	16	0	0	0	67
2015	0	0	0	0	0	0	0	0	0	0	0	9	9
2014	0	7	15	36	0	5	0	0	0	5	0	0	67
2014	0	0	0	0	0	0	0	0	0	0.4	0	0	0.4
2014	0	20	22	42	59	16	26	0	0	5	5	0	194
2013	0	0	0	0	0	0	0	0	17	3	0	0	20
2013	0	0	0	0	0	0	0	0	0	10	0	0	10
2013	0	0	0	0	0	0	0	0	0	23	0	0	23

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
-	-	-	3.4mi, 34:06 Run - Tempo 1) 0.5km - 3:27(6:54/km) 104/113bpm [717b/km] 29cal 247/324W 2) 1km - 6:18(6:18/km) 128/141bpm [807b/km] 66cal 309/395W 3) 0.5km - 3:00(6:00/km) 142/156bpm [853b/km] 33cal 290/325W 4) 1km - 5:50(5:50/km) 165/170bpm [961b/km] 70cal 298/340W 5) 0.5km - 3:00(6:00/km) 171/176bpm [1027b/km] 37cal 294/327W 6) 1km - 5:57(5:57/km) 165/179bpm [981b/km] 71cal 275/380W 7) 0.5km - 2:59(5:58/km) 176/183bpm [1050b/km] 38cal 300/366W 8) 0.5km - 3:35(7:15/km) 160/183bpm [1160b/km] 40cal 220/319W	-	5mi, 53:39 Run - General 1) 1km - 6:53(6:53/km) 129/155bpm [888b/km] 70cal 273/323W 2) 1km - 6:35(6:35/km) 150/160bpm [988b/km] 76cal 281/333W 3) 1km - 6:34(6:34/km) 154/158bpm [1012b/km] 76cal 276/313W 4) 1km - 6:25(6:25/km) 162/168bpm [1040b/km] 77cal 284/333W 5) 1km - 6:32(6:32/km) 166/172bpm [1083b/km] 79cal 302/357W 6) 1km - 6:39(6:39/km) 167/174bpm [1111b/km] 79cal 289/354W 7) 1km - 7:01(7:01/km) 167/172bpm [1171b/km] 82cal 274/337W 8) 1km - 6:55(6:55/km) 167/178bpm [1156b/km] 80cal 282/376W 9) 0.01km - 4(8:21/km) 171/171bpm [1427b/km] 1cal 292/300W	0mi, 14:59 Cross - Yoga 1) 0km - 14:59(0/km) 38cal 3.8mi, 40:20 Run - General 1) 1km - 6:43(6:43/km) 133/149bpm [893b/km] 70cal 285/376W 2) 1km - 6:46(6:46/km) 153/161bpm [1037b/km] 78cal 298/446W 3) 1km - 6:42(6:42/km) 155/162bpm [1039b/km] 78cal 309/365W 4) 1km - 6:30(6:30/km) 158/164bpm [1026b/km] 76cal 276/341W 5) 1km - 6:36(6:36/km) 162/166bpm [1068b/km] 78cal 275/298W 6) 1km - 6:52(6:52/km) 165/171bpm [1132b/km] 80cal 275/356W 7) 0.03km - 12(6:14/km) 163/163bpm [1017b/km] 2cal 305/310W
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
-	0mi, 9:59 Cross - Yoga 1) 0km - 9:59(0/km) 19cal 0mi, 4:59 Cross - Yoga 1) 0km - 4:59(0/km) 13cal 1.2mi, 5:00 Bike - General 1) 0.6km - 1:28(2:26/km) 12cal 59/68rpm 95/117W 24.71/27.9kmph 2) 0.28km - 41(2:26/km) 5cal 68/73rpm 87/101W 24.72/26.3kmph 3) 0.19km - 30(2:38/km) 3cal 71/75rpm 71/87W 22.74/24.7kmph 4) 0.25km - 40(2:38/km) 4cal 73/78rpm 72/80W 22.85/23.8kmph 5) 0.28km - 41(2:27/km) 5cal 80/83rpm 85/92W 24.44/25.3kmph 6) 0.15km - 21(2:25/km) 2cal 84/88rpm 88/93W 24.89/25.4kmph 7) 0.25km - 40(2:43/km) 3cal 88/93rpm 67/89W 22.09/24.9kmph 5.9mi, 20:00 Bike - General 1) 0.41km - 1:07(2:42/km) 6cal 89/95rpm 68/75W 22.2/23.2kmph 2) 0.31km - 51(2:46/km) 5cal 81/98rpm 71/94W 21.72/25.5kmph 3) 0.28km - 39(2:18/km) 5cal 89/94rpm 98/109W 26.01/27.1kmph 4) 0.33km - 42(2:06/km) 7cal 101/113rpm 123/147W 28.5/30.5kmph 5) 0.2km - 36(2:56/km) 3cal 76/96rpm 65/112W 20.42/27.4kmph 6) 0.01km - 7(20:01/km) 15/21rpm 3/8W 3/6.3kmph 7) 0.16km - 20(2:09/km) 3cal 83/98rpm 118/133W 27.96/29.4kmph 8) 0.48km - 58(2:00/km) 11cal 78/83rpm 142/175W 30.09/32.7kmph 9) 0.4km - 54(2:16/km) 8cal 77/85rpm 103/138W 26.41/29.8kmph 10) 0.48km - 57(1:59/km) 11cal 79/86rpm 143/172W 30.16/32.5kmph 11) 0.46km - 1:03(2:16/km) 9cal 76/85rpm 103/120W 26.48/28.2kmph 12) 0.29km - 37(2:08/km) 6cal 81/86rpm 120/131W 28.22/29.2kmph 13) 0.3km - 37(2:03/km) 6cal 80/85rpm 131/147W 29.19/30.5kmph 14) 0.28km - 31(1:49/km) 7cal 72/81rpm 179/225W 32.89/36kmph 15) 0.12km - 15(2:09/km) 2cal 69/76rpm 118/166W 27.89/32kmph 16) 0.41km - 48(1:56/km) 10cal 66/76rpm 155/196W 31.12/34.2kmph 17) 0.04km - 5(2:20/km) 54/62rpm 101/138W 25.8/29.8kmph 18) 0.27km - 40(2:29/km) 4cal 66/72rpm 82/96W 24.16/25.7kmph 19) 0.21km - 26(2:02/km) 5cal 62/66rpm 135/154W 29.49/31.1kmph 20) 0.24km - 28(1:57/km) 6cal 62/67rpm 149/172W 30.73/32.5kmph 21) 0.24km - 27(1:54/km) 6cal 62/68rpm 159/174W 31.52/32.6kmph 22) 0.85km - 1:36(1:52/km) 23cal 57/68rpm 168/261W 32.01/38.1kmph 23) 0.32km - 40(2:05/km) 7cal 58/68rpm 128/203W 28.7/34.6kmph 24) 0.26km - 30(1:55/km) 6cal 64/72rpm 156/194W 31.24/34kmph 25) 0.18km - 19(1:47/km) 5cal 58/65rpm 193/252W 33.71/37.6kmph 26) 0.39km - 47(2:00/km) 9cal 56/66rpm 141/195W 29.91/34.1kmph 27) 0.28km - 31(1:52/km) 7cal 51/65rpm 174/263W 32.26/38.2kmph 28) 0.27km - 33(2:01/km) 6cal 55/66rpm 141/208W 29.75/34.9kmph 29) 0.45km - 48(1:46/km) 13cal 56/68rpm 198/282W 34/39.2kmph 30) 0.5km - 1:09(2:18/km) 10cal 72/86rpm 101/157W 26.09/31.3kmph	4.5mi, 50:03 Run - General 1) 1km - 6:54(6:54/km) 130/143bpm [897b/km] 70cal 272/342W 2) 1km - 6:48(6:48/km) 145/159bpm [986b/km] 76cal 266/326W 3) 1km - 7:13(7:13/km) 151/160bpm [1089b/km] 81cal 268/356W 4) 1km - 6:37(6:37/km) 161/171bpm [1065b/km] 79cal 274/327W 5) 1km - 6:30(6:30/km) 162/171bpm [1052b/km] 78cal 284/375W 6) 1km - 7:10(7:10/km) 162/172bpm [1161b/km] 83cal 274/365W 7) 1km - 7:15(7:15/km) 158/172bpm [1146b/km] 80cal 284/361W 8) 0.22km - 1:38(7:20/km) 152/172bpm [1114b/km] 14cal 214/292W	3.8mi, 41:20 Run - Social 1) 1km - 7:12(7:12/km) 109/131bpm [786b/km] 66cal 252/420W 2) 1km - 6:33(6:33/km) 121/135bpm [793b/km] 65cal 279/365W 3) 1km - 6:39(6:39/km) 127/157bpm [844b/km] 64cal 281/357W 4) 1km - 6:37(6:37/km) 144/164bpm [952b/km] 71cal 279/399W 5) 1km - 6:41(6:41/km) 140/166bpm [936b/km] 72cal 293/378W 6) 1km - 6:48(6:48/km) 142/171bpm [967b/km] 76cal 302/404W 7) 0.11km - 49(7:21/km) 130/132bpm [955b/km] 9cal 268/320W	-	-	-
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
-	5.4mi, 56:38 Run - Pacing 1) 1km - 7:18(7:18/km) 128/138bpm [935b/km] 73cal 274/517W 2) 1km - 6:50(6:50/km) 142/153bpm [970b/km] 76cal 273/332W 3) 1km - 6:55(6:55/km) 148/155bpm [1023b/km] 77cal 272/306W 4) 1km - 6:50(6:50/km) 152/159bpm [1038b/km] 77cal 276/347W 5) 0.5km - 3:24(6:49/km) 151/158bpm [1029b/km] 38cal 276/336W 6) 1km - 5:58(5:58/km) 169/176bpm [1010b/km] 75cal 306/359W 7) 1km - 6:07(6:07/km) 174/179bpm [1065b/km] 79cal 302/371W 8) 1km - 5:52(5:52/km) 175/180bpm [1028b/km] 77cal 293/352W 9) 1km - 6:08(6:08/km) 177/181bpm [1086b/km] 80cal 296/352W 10) 0.2km - 1:14(6:11/km) 179/180bpm [1107b/km] 17cal 298/321W	4.5mi, 47:58 Run - Tempo 1) 1km - 7:09(7:09/km) 113/126bpm [808b/km] 67cal 247/320W 2) 0.5km - 3:14(6:28/km) 127/158bpm [821b/km] 34cal 282/292W 3) 1km - 5:58(5:58/km) 166/170bpm [991b/km] 75cal 309/380W 4) 1km - 6:05(6:05/km) 168/173bpm [1023b/km] 76cal 310/400W 5) 0.18km - 2:00(11:24/km) 140/171bpm [1597b/km] 14cal 79/275W 6) 1km - 5:45(5:45/km) 162/172bpm [931b/km] 71cal 298/380W 7) 0.12km - 1:30(12:30/km) 146/171bpm [1825b/km] 12cal 77/318W 8) 1km - 5:33(5:33/km) 168/180bpm [933b/km] 72cal 307/385W 9) 0.13km - 1:30(11:51/km) 151/180bpm [1789b/km] 13cal 106/352W 10) 1km - 7:10(7:10/km) 150/161bpm [1075b/km] 77cal 252/356W 11) 0.26km - 2:03(7:56/km) 151/162bpm [1198b/km] 21cal 246/298W	5mi, 57:36 Run - Social 1) 1km - 7:35(7:35/km) 118/125bpm [894b/km] 70cal 253/307W 2) 1km - 7:29(7:29/km) 124/128bpm [928b/km] 71cal 241/302W 3) 1km - 7:18(7:18/km) 117/141bpm [855b/km] 66cal 246/331W 4) 1km - 6:53(6:53/km) 125/140bpm [861b/km] 69cal 284/373W 5) 1km - 6:49(6:49/km) 145/155bpm [989b/km] 76cal 269/349W 6) 1km - 6:57(6:57/km) 141/148bpm [979b/km] 73cal 264/346W 7) 1km - 7:01(7:01/km) 130/151bpm [912b/km] 71cal 273/335W 8) 1km - 6:55(6:55/km) 142/147bpm [983b/km] 74cal 269/329W 9) 0.09km - 39(7:02/km) 143/144bpm [1005b/km] 7cal 295/313W	-	1.1mi, 13:41 Run - General 1) 1km - 7:51(7:51/km) 148/161bpm [1162b/km] 85cal 251/383W 2) 0.79km - 5:50(7:21/km) 158/172bpm [1162b/km] 66cal 284/365W 4.4mi, 47:55 Run - Intervals 1) 1km - 6:56(6:56/km) 126/140bpm [875b/km] 70cal 256/347W 2) 0.5km - 3:53(7:47/km) 148/155bpm [1151b/km] 42cal 252/442W 3) 0.14km - 1:30(11:03/km) 132/142bpm [1458b/km] 11cal 153/316W 4) 0.2km - 59(4:53/km) 120/130bpm [586b/km] 10cal 332/391W 5) 0.1km - 1:00(9:54/km) 137/149bpm [1356b/km] 9cal 146/345W 6) 0.4km - 2:13(5:33/km) 146/174bpm [810b/km] 25cal 304/432W 7) 0.13km - 1:30(11:42/km) 141/170bpm [1651b/km] 12cal 91/274W 8) 0.8km - 4:19(5:23/km) 161/177bpm [868b/km] 54cal 314/376W 9) 0.12km - 1:30(13:02/km) 146/176bpm [1903b/km] 13cal 111/313W 10) 1km - 5:42(5:42/km) 165/176bpm [939b/km] 72cal 318/421W 11) 0.2km - 1:11(5:53/km) 173/174bpm [1018b/km] 15cal 316/329W 12) 0.16km - 2:00(12:51/km) 145/175bpm [1863b/km] 14cal 108/338W 13) 0.8km - 4:22(5:27/km) 156/180bpm [851b/km] 56cal 309/358W 14) 0.12km - 1:30(12:09/km) 153/180bpm [1859b/km] 13cal 117/327W 15) 0.4km - 2:06(5:14/km) 144/156bpm [753b/km] 27cal 329/442W 16) 0.13km - 1:30(11:24/km) 147/163bpm [1675b/km] 12cal 102/334W 17) 0.2km - 1:00(5:01/km) 134/146bpm [673b/km] 13cal 332/443W 18) 0.09km - 1:00(11:26/km) 145/157bpm [1658b/km] 8cal 136/339W 19) 0.5km - 3:26(6:52/km) 156/170bpm [1071b/km] 37cal 259/370W 20) 0.04km - 19(8:26/km) 167/168bpm [1408b/km] 4cal 270/294W	6.3mi, 1:10:48 Run - Medium Long Run 1) 1km - 7:25(7:25/km) 135/152bpm [1002b/km] 75cal 264/348W 2) 1km - 7:14(7:14/km) 142/154bpm [1027b/km] 77cal 271/348W 3) 1km - 6:55(6:55/km) 146/149bpm [1009b/km] 76cal 274/334W 4) 1km - 6:49(6:49/km) 148/152bpm [1010b/km] 76cal 280/329W 5) 1km - 6:39(6:39/km) 149/154bpm [991b/km] 74cal 283/329W 6) 1km - 6:53(6:53/km) 155/159bpm [1068b/km] 78cal 279/339W 7) 1km - 6:47(6:47/km) 151/157bpm [1023b/km] 76cal 262/306W 8) 1km - 6:38(6:38/km) 154/159bpm [1022b/km] 75cal 273/340W 9) 1km - 7:02(7:02/km) 149/156bpm [1048b/km] 76cal 256/324W 10) 1km - 7:20(7:20/km) 151/160bpm [1107b/km] 78cal 254/349W 11) 0.17km - 1:06(6:31/km) 144/146bpm [937b/km] 11cal 263/270W
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
-	-	-	3.5mi, 38:25 Run - Social 1) 1km - 6:50(6:50/km) 115/142bpm [786b/km] 65cal 269/333W 2) 1km - 6:58(6:58/km) 143/155bpm [996b/km] 77cal 261/319W 3) 1km - 7:00(7:00/km) 130/158bpm [909b/km] 70cal 266/372W 4) 1km - 6:43(6:43/km) 148/165bpm [994b/km] 75cal 274/352W 5) 1km - 6:44(6:44/km) 145/158bpm [976b/km] 73cal 270/521W 6) 0.64km - 4:11(6:34/km) 125/135bpm [821b/km] 43cal 294/511W	-	7.2mi, 1:16:31 Run - General 1) 1km - 7:15(7:15/km) 134/147bpm [971b/km] 74cal 266/318W 2) 1km - 6:58(6:58/km) 145/158bpm [1009b/km] 77cal 273/349W 3) 1km - 6:47(6:47/km) 148/153bpm [1004b/km] 76cal 273/324W 4) 1km - 6:45(6:45/km) 152/157bpm [1025b/km] 77cal 277/329W 5) 1km - 6:42(6:42/km) 154/161bpm [1031b/km] 77cal 278/314W 6) 1km - 6:55(6:55/km) 160/165bpm [1108b/km] 79cal 289/342W 7) 1km - 6:04(6:04/km) 167/171bpm [1013b/km] 76cal 290/317W 8) 1km - 6:21(6:21/km) 172/178bpm [1093b/km] 81cal 297/352W 9) 1km - 6:08(6:08/km) 175/179bpm [1072b/km] 79cal 299/353W 10) 1km - 6:15(6:15/km) 176/178bpm [1100b/km] 81cal 298/345W 11) 1km - 6:24(6:24/km) 174/179bpm [1114b/km] 83cal 274/363W 12) 0.65km - 3:57(6:04/km) 174/179bpm [1056b/km] 51cal 293/391W	-

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