Cheeky Chappy

M55

FETCH SUPPORTER

About
Bests
All Races
Mileage
Training

STATUS Training for Manchester 2022

Woking AC

Races
49
Miles
21935
Miles
35
Miles
1832
Miles
23
WAVA
79.38%
10k
40:25
10M
1:07:44
Half
1:24:49
Mara
2:59:18
100k
13:23:03

About Me
I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away. Show More...

About Me

I got into FLM06 (my first proper marathon attempt), ran a 3.47 and used the fitness gained as a platform to greater things. plods have turned to jogs, jogs have turned to runs and runs have become PBs! 1.28 for HM and 3.19 for full mara. Slowly going for the London GFA. It's now 2022 and I'm v50 with a 2.59 mara PB from London 2021, 5 out of 6 world majors medals and a World Champs medal from London 2021. Also done 2 x Ultras. Funny what happens when we keep chipping away.

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Recent Training
7th May	General	6.5mi	58:20
5th May	General	5.2mi	42:30
3rd May	General	4.2mi	31:26
30th Apr	Intervals	5.5mi	46:20
21st Apr	Race	26.7mi	3:11:30

12 Month Benchmarks	Run
Mile	6:00
5k	19:53
5mi	32:43
10k	41:48
10mi	1:08:00
Half	1:28:56
20mi	2:21:56
Mara	3:08:20

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2024 Targets	Set your targets
Run 2000

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Buddies (5)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
10km	5	45:06 59.93	42:37 63.83				44:03 64.71	43:02 66.78			40:25 72.89							40:25 6:30/mi	72.89
10mi	2									1:10:33 68.43	1:07:44 71.89							1:07:44 6:46/mi	71.89
13.1mi	16	1:38:00 60.24	1:33:33 63.92	1:30:28 66.09				1:31:43 68.45	1:28:16 71.74	1:27:59 72.59	1:26:34 74.41	1:25:33 75.96	1:25:35 76.59	1:25:05 78.42	1:24:49 79.38	1:27:52 77.32	1:29:39 76.48	1:24:49 6:28/mi	79.38
26.2km	1					2:03:30 63.57												2:03:30 7:35/mi	63.57
21mi	1											2:31:28 71.09						2:31:28 7:13/mi	71.09
26.2mi	22	3:47:10 54.49			3:25:14 61.55		3:23:40 64.10	3:19:59 65.83	3:13:57 68.45	3:09:41 70.59	3:09:55 71.74	3:05:49 73.96	3:01:47 75.60	2:59:18 78.73	3:03:54 77.46	3:07:39 75.92	3:11:28 75.08	2:59:18 6:51/mi	78.73
43.4km	1												6:02:56 39.23					6:02:56 13:27/mi	39.23
100km	1												13:23:03 50.12					13:23:03 12:55/mi	50.12

2024		Result	WAVA	Distance
21 Apr	London Marathon SB	3:11:28	75.08	26.2mi
24 Mar	Fleet Half Marathon SB	1:29:39	76.48	13.1mi
2023		Result	WAVA	Distance
3 Dec	Valencia Marathon	3:23:23	70.68	26.2mi
23 Apr	London Marathon SB	3:07:39	75.92	26.2mi
12 Mar	Surrey Half Marathon SB	1:27:52	77.32	13.1mi
2022		Result	WAVA	Distance
2 Oct	London Marathon SB	3:03:54	77.46	26.2mi
3 Apr	Manchester Marathon	3:06:24	75.73	26.2mi
27 Feb	Wokingham Half Marathon PB	1:24:49	79.38	13.1mi
2021		Result	WAVA	Distance
3 Oct	London Marathon PB	2:59:18	78.73	26.2mi
7 Aug	RunThrough Kempton Racecourse 5k, 10k & Half Marathon SB	1:25:05	78.42	13.1mi
2019		Result	WAVA	Distance
3 Nov	TCS New York City Marathon	3:31:35	65.53	26.2mi
13 Jul	Race to the Stones 100k PB	13:23:03	50.12	100km
30 Jun	Woking Lions Martian 21k	1:32:09	71.13	13.1mi
11 May	Dulux London Revolution Trails - marathon PB	6:02:56	39.23	43.4km
28 Apr	London Marathon SB	3:01:47	75.60	26.2mi
10 Mar	Surrey Half Marathon SB	1:25:35	76.59	13.1mi
2018		Result	WAVA	Distance
3 Nov	Thames Meander Winter Marathon	3:35:15	63.85	26.2mi
7 Oct	Bank of America Chicago Marathon SB	3:05:49	73.96	26.2mi
22 Apr	London Marathon	3:16:25	69.37	26.2mi
25 Mar	Cranleigh 21 PB	2:31:28	71.09	21mi
11 Mar	Surrey Half Marathon SB	1:25:33	75.96	13.1mi
2017		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	3:09:55	71.74	26.2mi
4 Jun	Dorking 10 PB	1:07:44	71.89	10mi
14 May	Staines 10K PB	40:25	72.89	10km
17 Apr	Boston Marathon	3:19:41	67.64	26.2mi
12 Mar	Surrey Half Marathon SB	1:26:34	74.41	13.1mi
2016		Result	WAVA	Distance
29 Oct	Beachy Head Marathon	3:56:54	57.01	26.2mi
25 Sep	Berlin Marathon SB	3:09:41	70.59	26.2mi
5 Jun	Dorking 10 SB	1:10:33	68.43	10mi
24 Apr	London Marathon	3:11:59	69.75	26.2mi
13 Mar	Surrey Half Marathon SB	1:27:59	72.59	13.1mi
2015		Result	WAVA	Distance
12 Apr	Brighton Marathon SB	3:13:57	68.45	26.2mi
14 Mar	Thames Meander Spring Marathon	3:32:16	62.55	26.2mi
8 Mar	Surrey Half Marathon SB	1:28:16	71.74	13.1mi
2014		Result	WAVA	Distance
26 Jul	Dorney Dash 10k SB	43:02	66.78	10km
6 Apr	Brighton Marathon SB	3:19:59	65.83	26.2mi
9 Mar	Surrey Half Marathon SB	1:31:43	68.45	13.1mi
2013		Result	WAVA	Distance
20 Jul	Dorney Dash 10k SB	44:03	64.71	10km
7 Apr	Paris Marathon SB	3:23:40	64.10	26.2mi
2012		Result	WAVA	Distance
28 Oct	Kilomathon London 26.2k PB	2:03:30	63.57	26.2km
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	3:25:14	61.55	26.2mi
2008		Result	WAVA	Distance
21 Sep	Windsor Half Marathon	1:38:44	60.56	13.1mi
16 Mar	Fleet Half Marathon SB	1:30:28	66.09	13.1mi
2007		Result	WAVA	Distance
14 Oct	Henley Half Marathon SB	1:33:33	63.92	13.1mi
30 Jun	Dorney Dash SB	42:37	63.83	10km
11 Mar	Fleet Half Marathon	1:35:13	62.37	13.1mi
2006		Result	WAVA	Distance
3 Jun	Vertex 100 x 10k relay SB	45:06	59.93	10km
23 Apr	London Marathon SB	3:47:10	54.49	26.2mi
19 Mar	Fleet Half Marathon SB	1:38:00	60.24	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	193	193	224	125	16	0	0	0	0	0	0	0	751
2023	185	217	212	137	26	81	108	159	137	221	148	30	1661
2022	0	0	0	0	8	0	8	0	0	0	0	0	15
2022	0	0	0	0	0	0	1.3	0	0	0	0	0	1.3
2022	202	212	182	59	124	208	148	240	183	32	76	85	1752
2021	0	0	0	0	0	0	1.1	0	0	0	0	0	1.1
2021	176	182	201	160	111	195	216	230	159	86	97	199	2012
2020	149	166	36	117	159	163	181	137	123	176	159	84	1650
2020	0	0	0	0	0	0	0	35	0	0	0	0	35
2019	0	0	0	0	0.5	4	3.2	3.6	4	0	0	0	15.4
2019	148	183	206	154	82	125	100	78	43	154	59	111	1443
2019	0	0	0	0	0	0	0	18	88	0	0	0	106
2018	185	188	194	115	105	128	197	202	147	101	114	110	1786
2018	0	0	0	0	0	46	0	0	0	0	0	0	46
2017	196	137	150	60	71	86	186	171	189	108	103	72	1527
2017	0	15	0	0	0	0	16	0	0	0	0	0	31
2016	0	0	0	0	0	8	0	0	0	0	0	0	8
2016	163	156	185	99	58	150	185	177	124	105	103	135	1640
2016	30	30	15	0	75	23	15	0	0	0	0	0	188
2015	166	152	142	82	66	66	36	72	77	100	92	76	1127
2015	0	0	0	0	209	261	174	100	0	30	15	30	819
2014	122	136	123	63	46	83	90	92	64	100	104	54	1076
2014	0	0	0	0	0	0	0	0	0	0	0	15	15
2013	133	93	143	60	45	35	36	27	54	79	87	75	864
2013	0	0	0	0	0	62	50	30	15	31	30	0	218
2012	33	17	48	27	43	41	39	10	56	104	86	100	603
2012	0	0	0	17	0	32	14	0	0	0	0	0	62
2011	50	49	42	34	39	38	17	37	18	33	30	17	404
2011	0	0	11	16	18	7	0	0	0	0	0	0	52
2010	0	0	0	2	0.5	3.5	4	2.7	3	1	1	0	17.6
2010	70	83	21	17	0	0	0	0	2	15	19	32	259
2010	0	0	26	0	16	45	45	27	75	26	0	0	260
2009	152	148	182	123	102	102	104	100	100	101	44	49	1306
2008	92	124	90	77	95	92	93	54	99	44	64	81	1003
2007	88	95	64	99	77	63	86	92	90	88	96	90	1028
2006	0	0	0	0	8	12	0	0	0	0	18	5	43

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
5mi, 32:59 Run - Tempo Very pleasing pace in the new shoes. Final proper speed session before London. 1) 1mi - 6:57(6:57/mi) 128/148bpm [889b/mi] 77cal 8.64/10.25mph 2) 1mi - 6:39(6:39/mi) 150/157bpm [998b/mi] 97cal 9.02/9.75mph 3) 1mi - 6:30(6:30/mi) 158/162bpm [1028b/mi] 101cal 9.22/10.56mph 4) 1mi - 6:27(6:27/mi) 159/166bpm [1024b/mi] 99cal 9.31/9.87mph 5) 1mi - 6:15(6:15/mi) 169/185bpm [1056b/mi] 103cal 9.6/10.54mph 6) 0.03mi - 11(6:04/mi) 164/165bpm [995b/mi] 2cal 9.89/10.18mph Add a comment	12.1mi, 1:27:10 Run - General Naturally quicker which was nice. MP tough near the end but the legs have taken a bashing this week. 1) 1mi - 7:31(7:31/mi) 140/150bpm [1053b/mi] 99cal 7.97/8.68mph 2) 1mi - 7:21(7:21/mi) 144/150bpm [1059b/mi] 99cal 8.16/9.54mph 3) 1mi - 7:19(7:19/mi) 142/148bpm [1040b/mi] 90cal 8.2/9.93mph 4) 1mi - 7:17(7:17/mi) 141/146bpm [1027b/mi] 83cal 8.24/9.18mph 5) 1mi - 7:12(7:12/mi) 150/161bpm [1079b/mi] 96cal 8.34/9.04mph 6) 1mi - 6:58(6:58/mi) 158/169bpm [1100b/mi] 103cal 8.61/9.96mph 7) 1mi - 7:06(7:06/mi) 159/169bpm [1128b/mi] 105cal 8.46/9.08mph 8) 1mi - 7:26(7:26/mi) 159/166bpm [1181b/mi] 109cal 8.08/8.89mph 9) 1mi - 7:30(7:30/mi) 161/169bpm [1208b/mi] 111cal 8/8.95mph 10) 1mi - 6:53(6:53/mi) 161/171bpm [1109b/mi] 100cal 8.71/10.62mph 11) 1mi - 7:09(7:09/mi) 157/166bpm [1122b/mi] 91cal 8.4/9.43mph 12) 1mi - 6:50(6:50/mi) 155/161bpm [1059b/mi] 80cal 8.78/10.37mph 13) 0.1mi - 39(6:31/mi) 147/159bpm [958b/mi] 4cal 9.2/10.16mph Add a comment	-	-	5.2mi, 37:41 Run - General Very windy, couldn't do any pace testing. Hamstrings very good for over 4 mikes. Nice that this pace feels easy. 1) 1mi - 7:34(7:34/mi) 129/146bpm [977b/mi] 87cal 7.92/9.12mph 2) 1mi - 7:05(7:05/mi) 144/150bpm [1020b/mi] 97cal 8.47/9.93mph 3) 1mi - 7:16(7:16/mi) 149/156bpm [1084b/mi] 101cal 8.25/9.27mph 4) 1mi - 7:10(7:10/mi) 147/155bpm [1053b/mi] 95cal 8.37/9.93mph 5) 1mi - 7:11(7:11/mi) 148/154bpm [1062b/mi] 94cal 8.36/9.73mph 6) 0.2mi - 1:24(6:58/mi) 146/148bpm [1016b/mi] 16cal 8.62/9.64mph Add a comment	-	3.2mi, 23:08 Run - General Legs feel a bit heavy. Not much tightness, if any. Good pace to feel.easy. 1) 1mi - 7:10(7:10/mi) 141/152bpm [1010b/mi] 96cal 8.38/9.87mph 2) 1mi - 7:25(7:25/mi) 153/159bpm [1136b/mi] 112cal 8.08/10.12mph 3) 1mi - 7:13(7:13/mi) 155/166bpm [1118b/mi] 107cal 8.32/9.96mph 4) 0.2mi - 1:21(6:36/mi) 150/155bpm [990b/mi] 18cal 9.09/9.29mph Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
-	3.1mi, 24:57 Run - General Final shakeout. Legs feel heavy but that's normal. Usual negativity and nerves. 1) 1mi - 8:03(8:03/mi) 131/145bpm [1054b/mi] 93cal 7.46/9.2mph 2) 1mi - 7:57(7:57/mi) 145/160bpm [1154b/mi] 109cal 7.54/9.5mph 3) 1mi - 8:07(8:07/mi) 151/160bpm [1227b/mi] 117cal 7.39/8.2mph 4) 0.1mi - 49(7:54/mi) 153/158bpm [1210b/mi] 12cal 7.59/8.18mph Add a comment	-	26.7mi, 3:11:30 Run - Race Went out at sub-3 but pulled it in after 8 miles as I didn't have the pace/endurance sessions under my belt. Good decision which helped get another GFA. 1) 1mi - 6:46(6:46/mi) 147/158bpm [995b/mi] 98cal 8.86/10.6mph 2) 1mi - 6:49(6:49/mi) 148/154bpm [1009b/mi] 98cal 8.8/9.35mph 3) 1mi - 6:54(6:54/mi) 159/167bpm [1097b/mi] 109cal 8.7/9.81mph 4) 1mi - 6:50(6:50/mi) 138/166bpm [944b/mi] 72cal 8.78/9.75mph 5) 1mi - 6:43(6:43/mi) 143/151bpm [960b/mi] 75cal 8.93/10.1mph 6) 1mi - 6:57(6:57/mi) 155/161bpm [1078b/mi] 100cal 8.63/9.16mph 7) 1mi - 6:48(6:48/mi) 145/160bpm [985b/mi] 73cal 8.83/9.85mph 8) 1mi - 6:47(6:47/mi) 137/153bpm [929b/mi] 54cal 8.85/9.39mph 9) 1mi - 7:04(7:04/mi) 144/154bpm [1018b/mi] 72cal 8.49/8.85mph 10) 1mi - 7:05(7:05/mi) 156/163bpm [1105b/mi] 100cal 8.47/9.81mph 11) 1mi - 7:06(7:06/mi) 158/164bpm [1122b/mi] 103cal 8.45/8.97mph 12) 1mi - 7:01(7:01/mi) 163/176bpm [1143b/mi] 107cal 8.56/8.75mph 13) 1mi - 7:24(7:24/mi) 160/175bpm [1184b/mi] 99cal 8.11/9.52mph 14) 1mi - 7:05(7:05/mi) 137/145bpm [970b/mi] 29cal 8.48/9.12mph 15) 1mi - 7:14(7:14/mi) 133/140bpm [962b/mi] 27cal 8.29/8.93mph 16) 1mi - 7:09(7:09/mi) 137/142bpm [979b/mi] 35cal 8.4/8.79mph 17) 1mi - 7:24(7:24/mi) 138/147bpm [1021b/mi] 41cal 8.11/9.73mph 18) 1mi - 8:06(8:06/mi) 134/146bpm [1084b/mi] 45cal 7.42/9.48mph 19) 1mi - 7:11(7:11/mi) 135/157bpm [970b/mi] 43cal 8.35/9.29mph 20) 1mi - 7:34(7:34/mi) 133/146bpm [1006b/mi] 52cal 7.93/8.97mph 21) 1mi - 7:32(7:32/mi) 133/147bpm [1001b/mi] 46cal 7.97/9.39mph 22) 1mi - 7:22(7:22/mi) 143/154bpm [1054b/mi] 69cal 8.14/10.18mph 23) 1mi - 7:35(7:35/mi) 145/155bpm [1101b/mi] 75cal 7.91/8.66mph 24) 1mi - 7:26(7:26/mi) 151/156bpm [1123b/mi] 88cal 8.07/8.97mph 25) 1mi - 7:30(7:30/mi) 148/161bpm [1110b/mi] 76cal 8/8.83mph 26) 1mi - 7:27(7:27/mi) 142/151bpm [1058b/mi] 55cal 8.05/8.66mph 27) 0.67mi - 4:42(7:01/mi) 138/153bpm [969b/mi] 32cal 8.54/9.33mph Add a comment	-	-	-
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
-	-	-	-	-	5.5mi, 46:20 Run - Intervals WAC - 3 x 1k, 4 x 400, then 1k (various recs) Too soon after London, legs sore at the end. Quads of doom! 1) 1mi - 7:30(7:30/mi) 130/144bpm [975b/mi] 87cal 8/8.37mph 2) 0.51mi - 3:42(7:18/mi) 136/143bpm [992b/mi] 45cal 8.22/8.56mph 3) 0.61mi - 3:57(6:30/mi) 128/141bpm [832b/mi] 42cal 9.23/10.62mph 4) 0.12mi - 1:20(10:48/mi) 130/135bpm [1403b/mi] 13cal 5.56/9.56mph 5) 0.6mi - 4:04(6:44/mi) 142/148bpm [956b/mi] 53cal 8.91/9.89mph 6) 0.13mi - 1:48(14:11/mi) 127/141bpm [1801b/mi] 14cal 4.23/9.29mph 7) 0.61mi - 4:10(6:52/mi) 142/154bpm [976b/mi] 52cal 8.73/9.89mph 8) 0.13mi - 2:39(20:01/mi) 130/153bpm [2602b/mi] 22cal 3/9.1mph 9) 0.24mi - 1:35(6:32/mi) 136/148bpm [888b/mi] 16cal 9.19/11.67mph 10) 0.02mi - 1:05(52:49/mi) 137/149bpm [7235b/mi] 11cal 1.14/9.31mph 11) 0.24mi - 1:32(6:30/mi) 143/152bpm [930b/mi] 18cal 9.23/11.15mph 12) 0.03mi - 1:04(42:52/mi) 139/149bpm [5958b/mi] 12cal 1.4/8.89mph 13) 0.25mi - 1:37(6:36/mi) 150/155bpm [990b/mi] 22cal 9.09/12.06mph 14) 0.02mi - 1:07(47:29/mi) 145/155bpm [6884b/mi] 14cal 1.26/9.33mph 15) 0.23mi - 1:34(6:45/mi) 148/158bpm [1000b/mi] 20cal 8.88/11.71mph 16) 0.03mi - 2:02(1:03:04/mi) 135/158bpm [8513b/mi] 19cal 0.95/9.2mph 17) 0.62mi - 4:10(6:44/mi) 150/160bpm [1009b/mi] 56cal 8.92/10.83mph 18) 0.13mi - 1:22(10:25/mi) 150/157bpm [1563b/mi] 18cal 5.76/9.04mph Add a comment	-
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
-	4.2mi, 31:26 Run - General Easy miles, just running in the moment. Marathon still in the legs. 1) 1mi - 7:36(7:36/mi) 147/157bpm [1117b/mi] 110cal 7.89/8.6mph 2) 1mi - 7:46(7:46/mi) 153/159bpm [1189b/mi] 117cal 7.72/8.93mph 3) 1mi - 7:22(7:22/mi) 156/161bpm [1150b/mi] 111cal 8.14/8.81mph 4) 1mi - 7:15(7:15/mi) 155/167bpm [1124b/mi] 106cal 8.28/9.46mph 5) 0.2mi - 1:26(7:06/mi) 160/164bpm [1135b/mi] 22cal 8.46/8.95mph Add a comment	-	5.2mi, 42:30 Run - General Legs still recovering. Just building miles now... 1) 1mi - 8:31(8:31/mi) 131/148bpm [1117b/mi] 101cal 7.04/9.41mph 2) 1mi - 8:01(8:01/mi) 149/168bpm [1196b/mi] 112cal 7.48/9.02mph 3) 1mi - 7:55(7:55/mi) 152/160bpm [1204b/mi] 113cal 7.58/9.06mph 4) 1mi - 8:38(8:38/mi) 152/163bpm [1312b/mi] 118cal 6.95/9mph 5) 1mi - 7:54(7:54/mi) 156/162bpm [1233b/mi] 114cal 7.59/8.87mph 6) 0.2mi - 1:30(7:25/mi) 156/161bpm [1158b/mi] 21cal 8.08/8.33mph Add a comment	-	6.5mi, 58:20 Run - General Surrey Hills - Tuesday trails with the chaps. Great unexpected session. Felt strong and only regular hamstring pain, tendons OK going uphill. 1) 1mi - 8:51(8:51/mi) 122/137bpm [1080b/mi] 87cal 6.78/8.37mph 2) 1mi - 7:58(7:58/mi) 136/155bpm [1084b/mi] 94cal 7.53/8.6mph 3) 1mi - 8:49(8:49/mi) 138/145bpm [1216b/mi] 100cal 6.81/8.79mph 4) 1mi - 8:30(8:30/mi) 148/159bpm [1257b/mi] 111cal 7.06/8.58mph 5) 1mi - 10:07(10:07/mi) 150/165bpm [1517b/mi] 129cal 5.93/7.78mph 6) 1mi - 8:28(8:28/mi) 155/172bpm [1312b/mi] 111cal 7.09/8.77mph 7) 0.54mi - 5:38(10:22/mi) 157/164bpm [1628b/mi] 78cal 5.78/7.56mph Add a comment	-

Cheeky Chappy

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