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light78 M40
About
Race Times
All Races
Mileage
Training
-
Races
148 -
Miles
748 -
Miles
594 -
Mile
5:35 -
5k
19:09 -
5M
32:17 -
10k
38:50 -
10M
1:09:23 -
Half
1:31:43 -
Mara
3:27:53
Planned Races |
|
2nd May 21 | Cardiff Race for Victory 5k |
3rd Oct 21 | Cardiff Half Marathon |
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 3 | 5:35
5:35/mi
|
0.00 | 5:59 | 5:50 | 5:35 | |||||
2mi | 5 | 11:54
5:57/mi
|
0.00 | 13:26 | 13:43 | 12:48 | 12:28 | 11:54 | |||
3mi | 5 | 18:34
6:11/mi
|
0.00 | 20:40 | 19:25 | 19:01 | 18:37 | 18:34 | |||
5km | 84 | 19:09
6:10/mi
|
0.00 | 24:53 | 22:05 | 21:54 | 22:19 | 19:44 | 19:43 | 19:09 | 19:25 |
4mi | 3 | 24:47
6:12/mi
|
0.00 | 29:32 | 26:53 | 24:47 | |||||
5mi | 4 | 32:17
6:27/mi
|
0.00 | 37:36 | 37:13 | 34:24 | 32:17 | ||||
6.2mi | 1 | 43:14
6:58/mi
|
0.00 | 43:14 | |||||||
10km | 20 | 38:50
6:15/mi
|
0.00 | 51:57 | 45:53 | 45:54 | 48:34 | 42:28 | 41:42 | 39:40 | 38:50 |
6.8mi | 1 | 1:04:04
9:25/mi
|
0.00 | 1:04:04 | |||||||
10mi | 2 | 1:09:23
6:56/mi
|
0.00 | 1:15:07 | 1:09:23 | ||||||
10.8mi | 1 | 1:16:48
7:07/mi
|
0.00 | 1:16:48 | |||||||
13.1mi | 10 | 1:31:43
7:00/mi
|
0.00 | 2:29:00 | 1:44:22 | 1:45:25 | 1:44:31 | 1:35:47 | 1:32:43 | 1:31:43 | |
30km | 1 | 2:27:20
7:54/mi
|
0.00 | 2:27:20 | |||||||
26.2mi | 1 | 3:27:53
7:56/mi
|
0.00 | 3:27:53 |
2020 |
Distance | Date | Result | WAVA |
Fake parkrun | 5km | 19 Dec | 20:19 | 68.44% |
Fake parkrun | 5km | 5 Sep | 19:36 | 70.44% |
Fetch Virtual Weekend 10k | 10km | 4 Jul | 39:40 | 70.41% |
Cardiff Running Events - Virtual Summer Series 4 Mile | 4mi | 26 Jun | 24:47 | 71.72% |
Cardiff Running Events - Virtual Summer Series 3 Mile | 3mi | 12 Jun | 18:34 | 71.80% |
Cardiff Running Events - Virtual Summer Series 2 Mile | 2mi | 29 May | 11:54 | 70.49% |
Fetch Virtual Weekend Mile | 1mi | 23 May | 5:35 | 70.84% |
Cardiff parkrun | 5km | 22 Feb | 19:26 | 71.04% |
gwent league chepstow senior men | 9.2km | 8 Feb | 37:45 | 68.06% |
Speedway 10k | 10km | 19 Jan | 38:50 | 71.92% |
Cardiff parkrun | 5km | 11 Jan | 19:37 | 70.38% |
Cardiff parkrun | 5km | 1 Jan | 19:25 | 71.10% |
2019 |
Distance | Date | Result | WAVA |
Old Father Time 5 mile | 5mi | 29 Dec | 32:17 | 69.46% |
Grangemoor parkrun | 5km | 28 Dec | 20:01 | 68.97% |
Cardiff parkrun | 5km | 23 Nov | 19:52 | 69.00% |
Gwent League Pembrey - Senior Men | 6mi | 9 Nov | 41:26 | 64.59% |
Richard Burton 10k | 6.2mi | 3 Nov | 43:14 | 63.96% |
Gwent League Llandaff Fields Cardiff Senior Men | 9.6km | 12 Oct | 41:11 | 64.60% |
Cardiff Half Marathon | 13.1mi | 6 Oct | 1:31:43 | 65.46% |
Cardiff 10K | 10km | 1 Sep | 39:40 | 69.87% |
Pontypridd parkrun | 5km | 17 Aug | 19:24 | 70.66% |
Brecon 10 | 10mi | 4 Aug | 1:09:23 | 65.41% |
Cardiff parkrun | 5km | 27 Jul | 19:09 | 71.58% |
Cardiff parkrun | 5km | 20 Jul | 19:30 | 70.30% |
Cardiff parkrun | 5km | 13 Jul | 19:21 | 70.85% |
Cosmeston Relays | 3mi | 10 Jul | 18:37 | 71.10% |
Porthcawl 10K | 10km | 7 Jul | 40:48 | 67.93% |
Cardiff parkrun | 5km | 22 Jun | 19:35 | 70.00% |
SSAFA 5K Series Race 2 | 5km | 19 Jun | 19:36 | 69.94% |
Cardiff parkrun | 5km | 15 Jun | 19:47 | 69.29% |
Welsh Castles Relay Stage 8: Dinas Mawddwy to Foel | 10.8mi | 8 Jun | 1:16:48 | 63.82% |
Pontypridd parkrun | 5km | 1 Jun | 20:19 | 67.47% |
Merthyr Mawr Lane 5K | 5km | 29 May | 20:19 | 67.47% |
Cardiff parkrun | 5km | 25 May | 21:54 | 62.60% |
Newport Marathon | 26.2mi | 5 May | 3:27:53 | 60.82% |
Barry Island parkrun | 5km | 20 Apr | 20:26 | 67.09% |
Cardiff Taff Trail Half Marathon | 13.1mi | 24 Mar | 1:32:09 | 65.15% |
Rhayader Round the Lakes | 30km | 2 Mar | 2:27:20 | 59.44% |
welsh cross country championships | 10.35km | 23 Feb | 46:08 | 62.18% |
Welsh cross country champs | 4.6mi | 23 Feb | 0.00% | |
Grangemoor parkrun | 5km | 2 Feb | 22:52 | 59.95% |
Cardiff parkrun | 5km | 12 Jan | 23:02 | 59.52% |
2018 |
Distance | Date | Result | WAVA |
Old Father Time 5 | 5mi | 30 Dec | 34:24 | 64.70% |
Cardiff parkrun | 5km | 22 Dec | 20:42 | 66.22% |
Cardiff parkrun | 5km | 8 Dec | 21:33 | 63.61% |
gwent league brynbach park senior men | 9.6km | 2 Dec | 1:01:01 | 43.60% |
Gwent League Pembrey - Senior Men | 6mi | 10 Nov | 43:34 | 61.00% |
Richard Burton 10K | 10km | 4 Nov | 43:14 | 63.66% |
Gwent League Llandaff Fields Cardiff Senior Men | 9.6km | 13 Oct | 44:17 | 59.66% |
Cardiff Half Marathon | 13.1mi | 7 Oct | 1:32:43 | 64.36% |
Cardiff 10K | 10km | 2 Sep | 41:42 | 66.00% |
Penallta parkrun | 5km | 25 Aug | 20:23 | 66.78% |
Cardiff parkrun | 5km | 18 Aug | 20:19 | 67.00% |
Cardiff parkrun | 5km | 11 Aug | 20:49 | 65.39% |
Brecon 10 | 10mi | 5 Aug | 1:15:07 | 60.03% |
Cardiff parkrun | 5km | 28 Jul | 20:43 | 65.71% |
Cardiff parkrun | 5km | 21 Jul | 21:36 | 63.02% |
Cardiff parkrun | 5km | 14 Jul | 21:08 | 64.41% |
Cosmeston Relays | 3mi | 11 Jul | 19:01 | 69.12% |
Cardiff parkrun | 5km | 7 Jul | 20:42 | 65.76% |
SSAFA 5K Series Race 2 | 5km | 20 Jun | 20:15 | 67.22% |
Cardiff parkrun | 5km | 2 Jun | 19:51 | 68.58% |
Merthyr Mawr Lane 5K | 5km | 30 May | 19:43 | 69.04% |
Cardiff parkrun | 5km | 19 May | 19:52 | 68.52% |
Cardiff Summer Series 2 Miles | 2mi | 11 May | 12:28 | 66.29% |
Cardiff 5K Race for Victory | 5km | 6 May | 20:07 | 67.67% |
Cardiff Summer Series 1 Mile | 1mi | 27 Apr | 5:50 | 66.80% |
Cardiff parkrun | 5km | 21 Apr | 22:18 | 61.04% |
Cardiff Taff Trail Half Marathon | 13.1mi | 1 Apr | 1:40:20 | 59.47% |
Cardiff Bay Run | 10km | 25 Mar | 42:56 | 64.10% |
Pontypool parkrun | 5km | 10 Feb | 20:15 | 67.22% |
Cardiff parkrun | 5km | 27 Jan | 20:11 | 67.44% |
Pontypridd parkrun | 5km | 20 Jan | 20:30 | 66.40% |
Cardiff parkrun | 5km | 1 Jan | 21:44 | 62.63% |
2017 |
Distance | Date | Result | WAVA |
Porthcawl parkrun | 5km | 23 Dec | 20:47 | 65.50% |
Pontypridd parkrun | 5km | 9 Dec | 21:26 | 63.51% |
Cardiff parkrun | 5km | 11 Nov | 21:06 | 64.06% |
Richard Burton 10K | 10km | 5 Nov | 43:07 | 63.43% |
Barry Island parkrun | 5km | 28 Oct | 21:28 | 62.97% |
Cardiff parkrun | 5km | 7 Oct | 20:20 | 66.48% |
Cardiff Half Marathon | 13.1mi | 1 Oct | 1:35:47 | 61.96% |
Pontypridd parkrun | 5km | 16 Sep | 22:13 | 60.84% |
Cardiff parkrun (Llandaff Fields) | 5km | 9 Sep | 21:43 | 62.24% |
Cardiff 10k | 10km | 3 Sep | 42:28 | 64.40% |
Cardiff parkrun | 5km | 26 Aug | 21:04 | 64.16% |
Cardiff parkrun | 5km | 12 Aug | 21:41 | 62.34% |
Cardiff parkrun | 5km | 29 Jul | 21:11 | 63.81% |
Cardiff parkrun | 5km | 22 Jul | 19:54 | 67.93% |
Cardiff Summer Series 4 Miles | 4mi | 14 Jul | 26:53 | 64.74% |
Cardiff parkrun | 5km | 8 Jul | 42:29 | 31.82% |
Cardiff parkrun | 5km | 1 Jul | 19:49 | 68.21% |
Cardiff parkrun | 5km | 24 Jun | 19:44 | 68.50% |
Cardiff Summer Series 3 Miles | 3mi | 16 Jun | 19:25 | 67.22% |
Cardiff parkrun | 5km | 10 Jun | 20:35 | 65.67% |
SSAFA 5K Series Race 1 | 5km | 24 May | 20:35 | 65.67% |
Cardiff parkrun | 5km | 20 May | 20:37 | 65.56% |
Cardiff Summer Series 2 Miles | 2mi | 12 May | 12:48 | 64.08% |
Cardiff 5K - Race For Victory | 5km | 30 Apr | 21:05 | 64.11% |
Cardiff Bay Run | 10km | 2 Apr | 43:04 | 63.50% |
St David's Day Run | 10km | 5 Mar | 44:56 | 60.86% |
Cardiff parkrun | 5km | 25 Feb | 21:48 | 62.01% |
Cardiff parkrun | 5km | 4 Feb | 21:50 | 61.91% |
Cardiff parkrun | 5km | 7 Jan | 22:27 | 60.21% |
2016 |
Distance | Date | Result | WAVA |
Cardiff parkrun | 5km | 31 Dec | 22:59 | 58.81% |
Cardiff parkrun | 5km | 24 Dec | 23:19 | 57.97% |
Cardiff parkrun | 5km | 12 Nov | 23:54 | 56.17% |
Richard Burton 10K | 10km | 6 Nov | 49:37 | 54.82% |
Cardiff Half Marathon | 13.1mi | 2 Oct | 1:49:47 | 53.82% |
Cardiff 10K | 10km | 11 Sep | 48:34 | 56.01% |
Cardiff parkrun | 5km | 13 Aug | 23:53 | 56.21% |
Aberystwyth parkrun | 5km | 23 Jul | 23:49 | 56.36% |
Cardiff parkrun | 5km | 11 Jun | 22:58 | 58.45% |
Cardiff parkrun | 5km | 4 Jun | 22:38 | 59.31% |
Cardiff Summer Series 2 Miles | 2mi | 27 May | 13:43 | 59.37% |
Cardiff parkrun | 5km | 21 May | 22:46 | 58.96% |
Cardiff 5K - Race For Victory | 5km | 1 May | 22:19 | 60.15% |
IAAF World Half Marathon Championships | 13.1mi | 26 Mar | 1:44:31 | 56.53% |
Cardiff parkrun | 5km | 20 Feb | 23:39 | 56.76% |
2015 |
Distance | Date | Result | WAVA |
Grangemoor Parkrun | 5km | 31 Oct | 23:50 | 55.96% |
Cardiff Half Marathon | 13.1mi | 4 Oct | 1:45:25 | 55.83% |
Cardiff 10K | 10km | 6 Sep | 46:44 | 57.93% |
Cardiff Summer Series 4 Mile | 4mi | 14 Aug | 29:32 | 58.15% |
Cardiff Sunmer Series 3 mile | 3mi | 3 Jul | 20:40 | 62.32% |
Cardiff parkrun | 5km | 27 Jun | 21:54 | 60.90% |
Cardiff Summer Series 2 Miles | 2mi | 19 Jun | 13:26 | 60.20% |
bwystfil y bryn 6.8miles | 6.8mi | 30 May | 1:04:04 | 46.24% |
Cardiff Bay 5 | 5mi | 4 May | 37:13 | 58.29% |
Cardiff Summer Series 1 Mile | 1mi | 1 May | 5:59 | 63.73% |
St Davids Day Run 10K | 10km | 1 Mar | 45:54 | 58.98% |
2014 |
Distance | Date | Result | WAVA |
Cardiff parkrun | 5km | 13 Dec | 22:33 | 59.15% |
Cardiff parkrun | 5km | 15 Nov | 22:05 | 60.05% |
Richard Burton 10k | 10km | 2 Nov | 45:53 | 58.77% |
Cardiff parkrun | 5km | 25 Oct | 22:33 | 58.81% |
Cardiff Half Marathon | 13.1mi | 5 Oct | 1:44:22 | 56.22% |
Cardiff Parkrun | 5km | 23 Aug | 22:16 | 59.56% |
Cardiff Parkrun | 5km | 26 Jul | 24:45 | 53.58% |
Caerphilly 10k | 10km | 22 Jun | 53:46 | 50.15% |
Cardiff Bay 5 | 5mi | 5 May | 37:36 | 57.44% |
Cardiff Parkrun | 5km | 26 Apr | 23:50 | 55.64% |
Cardiff Parkrun | 5km | 22 Mar | 23:32 | 56.35% |
Atlantic College 10K | 10km | 16 Mar | 48:19 | 55.81% |
Cardiff St Davids Day 10k | 10km | 2 Mar | 48:57 | 55.09% |
Cardiff Parkrun | 5km | 8 Feb | 25:29 | 52.04% |
Cardiff Parkrun | 5km | 25 Jan | 23:56 | 55.41% |
Cardiff Parkrun | 5km | 4 Jan | 25:15 | 52.52% |
2013 |
Distance | Date | Result | WAVA |
Cardiff Parkrun | 5km | 21 Dec | 24:53 | 53.30% |
Cardiff Parkrun | 5km | 30 Nov | 25:55 | 51.17% |
Cardiff Half Marathon | 13.1mi | 6 Oct | 2:29:00 | 39.29% |
Cardiff 10K | 10km | 8 Sep | 51:57 | 51.73% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2020 | 0 | 0 | 0 | 28 | 131 | 132 | 107 | 52 | 28 | 92 | 91 | 88 | 748 |
2020 | 0 | 0 | 0 | 36 | 28 | 35 | 20 | 190 | 264 | 21 | 0 | 0 | 594 |
Mon 21st Dec
Dec 21
|
Tue 22nd Dec
Dec 22
|
Wed 23rd Dec
Dec 23
|
Thu 24th Dec
Dec 24
|
Fri 25th Dec
Dec 25
|
Sat 26th Dec
Dec 26
|
Sun 27th Dec
Dec 27
|
-
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Split Summary
=== 1) 1km - 9:47(9:47/km) 47cal 64/82rpm 6.13/10.92kmph 2) 1km - 9:27(9:27/km) 48cal 64/70rpm 6.35/8.67kmph 3) 0.77km - 21:11(27:31/km) 35cal 61/68rpm 2.18/7.49kmph 4) 1km - 13:05(13:05/km) 44cal 63/68rpm 4.59/8.06kmph 5) 1km - 9:55(9:55/km) 46cal 64/69rpm 6.05/6.92kmph 6) 0.85km - 8:43(10:15/km) 41cal 64/68rpm 5.86/8.06kmph ![]()
Split Summary
=== 1) 1km - 5:06(5:06/km) 76cal 11.76/12.5kmph 2) 1km - 4:52(4:52/km) 79cal 12.32/13.17kmph 3) 0.5km - 2:28(4:56/km) 40cal 12.15/13.1kmph 4) 0.29km - 1:00(3:27/km) 23cal 17.43/18.04kmph 5) 0.38km - 2:00(5:17/km) 31cal 11.34/17.37kmph 6) 0.27km - 1:00(3:40/km) 19cal 16.34/16.59kmph 7) 0.39km - 2:00(5:08/km) 29cal 11.69/15.69kmph 8) 0.27km - 1:00(3:40/km) 20cal 16.39/17.4kmph 9) 0.35km - 2:00(5:41/km) 26cal 10.55/16.06kmph 10) 0.29km - 1:00(3:27/km) 20cal 17.35/17.03kmph 11) 0.37km - 2:00(5:28/km) 28cal 10.97/16.86kmph 12) 0.32km - 1:00(3:08/km) 22cal 19.17/20.35kmph 13) 0.29km - 2:00(6:56/km) 22cal 8.65/20.46kmph 14) 1km - 5:14(5:14/km) 79cal 11.46/12.12kmph 15) 1km - 5:00(5:00/km) 78cal 12.01/12.97kmph 16) 0.64km - 3:10(4:57/km) 52cal 12.11/13.37kmph 5x1min fast (2min jog) ![]() |
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Split Summary
=== 1) 1km - 5:03(5:03/km) 78cal 11.88/13.1kmph 2) 1km - 4:38(4:38/km) 80cal 12.93/13.6kmph 3) 1km - 4:39(4:39/km) 79cal 12.91/13.67kmph 4) 1km - 4:45(4:45/km) 78cal 12.63/13.2kmph 5) 1km - 4:27(4:27/km) 78cal 13.49/14.21kmph 6) 1km - 4:28(4:28/km) 78cal 13.42/14.38kmph 7) 1km - 4:24(4:24/km) 78cal 13.66/14.08kmph 8) 1km - 4:15(4:15/km) 77cal 14.12/14.71kmph 9) 1km - 4:17(4:17/km) 79cal 13.99/15.45kmph 10) 1km - 4:31(4:31/km) 79cal 13.29/14.78kmph 11) 0.57km - 2:03(3:36/km) 42cal 16.68/17.9kmph ![]()
Split Summary
=== 1) 1km - 10:08(10:08/km) 43cal 63/81rpm 5.92/8.23kmph 2) 1km - 13:32(13:32/km) 49cal 55/66rpm 4.43/5.37kmph 3) 1km - 15:37(15:37/km) 51cal 54/62rpm 3.84/6.65kmph 4) 1km - 16:22(16:22/km) 46cal 54/62rpm 3.67/5.1kmph 5) 0.75km - 13:19(17:44/km) 36cal 54/62rpm 3.38/5.48kmph ![]() |
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Split Summary
=== 1) 1km - 5:12(5:12/km) 75cal 11.54/12.46kmph 2) 1km - 5:19(5:19/km) 76cal 11.27/13.64kmph 3) 0.02km - 19(13:57/km) 1cal 4.3/9.14kmph 4) 1km - 3:55(3:55/km) 76cal 15.35/16.26kmph 5) 0.5km - 1:56(3:53/km) 38cal 15.46/15.58kmph 6) 0.68km - 5:00(7:22/km) 51cal 8.15/15.52kmph 7) 1km - 3:55(3:55/km) 76cal 15.32/16.23kmph 8) 0.5km - 1:55(3:50/km) 38cal 15.66/16.09kmph 9) 1km - 5:20(5:20/km) 76cal 11.24/16.16kmph 10) 1km - 5:07(5:07/km) 77cal 11.72/12.73kmph 11) 0.1km - 30(4:49/km) 7cal 12.48/12.33kmph 5:51, 5:50 for the 2 x 1500m ![]() |
Split Summary
=== 1) 1km - 6:14(6:14/km) 78cal 9.63/11.25kmph 2) 1km - 6:12(6:12/km) 75cal 9.68/11.89kmph 3) 1km - 5:44(5:44/km) 78cal 10.45/11.92kmph 4) 1km - 6:24(6:24/km) 76cal 9.39/11.59kmph 5) 1km - 6:27(6:27/km) 78cal 9.3/11.69kmph 6) 1km - 5:50(5:50/km) 76cal 10.29/11.82kmph 7) 1km - 5:31(5:31/km) 77cal 10.88/11.92kmph 8) 1km - 5:19(5:19/km) 78cal 11.28/12.56kmph 9) 0.31km - 3:16(10:29/km) 22cal 5.72/12.33kmph ![]() |
Mon 28th Dec
Dec 28
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Tue 29th Dec
Dec 29
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Wed 30th Dec
Dec 30
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Thu 31st Dec
Dec 31
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Fri 1st Jan
Jan 1
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Sat 2nd Jan
Jan 2
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Sun 3rd Jan
Jan 3
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Mon 4th Jan
Jan 4
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Tue 5th Jan
Jan 5
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Wed 6th Jan
Jan 6
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Thu 7th Jan
Jan 7
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Fri 8th Jan
Jan 8
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Sat 9th Jan
Jan 9
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Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Sun 17th Jan
Jan 17
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