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MAD Superman M40

About

Race Times

All Races

Mileage

Training

Blog

Redhill Road Runners

Races
267
Miles
25193
Miles
1
Miles
1739
WAVA
75.38%
5k
17:19
5M
29:04
10k
35:43
10M
1:02:16
Half
1:19:07
20M
2:12:26
Mara
2:49:05
50k
4:04:14
100k
11:03:05

About Me

sub 18 5k training

Current Status

strained knee ligaments. No running :-(

Planned Races
24th Jul 20	Newstead Abbey Dash
16th Aug 20	the belper rover
5th Sep 20	Gritstone Series - Longshaw Sheepdog Trials Fell Race
27th Sep 20	Robin Hood Half Marathon

Best Badges

This user has collected 120 badges.

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Groups

This user is a member of 1000 miles in 2008, 2000 miles in 2009., Conquercise Game, FetchPoint Game, Garmin Forerunners, GPS Users, New Fetch Game, PB Grand Slam in 2009, Sheffield Half Marathon 09, Sub 6 minute milers, Sub-3 hour marathon, Swimmers, The 35:xx 10k Group, UTMOST, VLM Runners

2020 Targets

BIKE
150
RUN
2000

Set your targets for 2020

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	128	160	162	149	173	133	53	0	0	0	0	0	958
2020	0	0	0	0	13	0	0	0	0	0	0	0	13
2019	197	191	233	172	144	107	132	112	156	147	158	123	1871
2019	0	0	0	8	26	5	14	0	24	0	0	0	77
2018	189	182	226	128	162	148	137	172	220	124	151	160	1999
2018	0	0	0	0	14	0	14	0	0	0	0	0	27
2017	31	22	9	61	83	118	137	120	138	170	164	168	1221
2017	39	99	100	70	134	68	66	0	0	14	25	0	614
2016	151	170	83	4	0	18	80	121	138	145	126	56	1090
2016	0	2	42	26	0	192	83	0	0	28	0	103	477
2015	242	226	231	165	221	168	144	63	166	149	159	154	2085
2015	0	3	0	0	12	64	0	0	25	12	12	0	129
2014	223	194	242	133	186	168	216	236	170	140	197	205	2311
2014	0	0	14	14	54	94	27	14	14	28	9	0	267
2013	237	218	256	148	159	163	221	230	195	103	186	203	2320
2013	0	0	0	0	0	0	0	0	0	0	40	13	53
2012	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2012	238	242	276	166	156	97	199	248	251	138	183	214	2408
2012	0	0	0	0	7	0	0	14	28	0	0	0	50
2011	242	242	224	129	208	193	247	247	146	196	191	209	2473
2011	0	0	0	0	0	32	0	0	0	0	0	0	32
2010	248	220	244	148	196	200	151	193	153	189	184	202	2330
2009	227	221	196	134	181	160	204	251	204	148	193	175	2293
2008	183	186	222	113	26	128	184	180	158	84	180	182	1825
2007	0	0	0	0	0	0	0	0	0	0	0	9	9

Fri 12th Jun Jun 12	Sat 13th Jun Jun 13	Sun 14th Jun Jun 14	Mon 15th Jun Jun 15	Tue 16th Jun Jun 16	Wed 17th Jun Jun 17	Thu 18th Jun Jun 18
5.1mi, 40:00 Running - General lunchtime 5 with a few segments Split Summary === 1) 1m - 8:00(8:00/m) 124cal 7.49/8.79mph 2) 1m - 7:29(7:29/m) 125cal 8.01/9.41mph 3) 1m - 8:07(8:07/m) 126cal 7.39/8.87mph 4) 1m - 8:11(8:11/m) 127cal 7.33/7.85mph 5) 1m - 7:42(7:42/m) 124cal 7.8/9.2mph 6) 0.08m - 30(6:25/m) 9cal 9.34/9.25mph Add a comment	12.1mi, 1:37:50 Running - Long Run long hilly run with Leigh Paul and Ben. Mostly offroad Split Summary === 1) 1m - 8:59(8:59/m) 117/134bpm 72cal 6.68/8.01mph 2) 1m - 8:57(8:57/m) 122/137bpm 74cal 6.7/8.43mph 3) 1m - 7:34(7:34/m) 133/153bpm 73cal 7.94/8.7mph 4) 1m - 8:52(8:52/m) 129/147bpm 73cal 6.77/8.39mph 5) 1m - 8:12(8:12/m) 127/143bpm 60cal 7.32/7.91mph 6) 1m - 8:00(8:00/m) 128/135bpm 58cal 7.5/8.04mph 7) 1m - 8:45(8:45/m) 154/173bpm 110cal 6.86/7.93mph 8) 1m - 8:21(8:21/m) 159/167bpm 115cal 7.18/7.7mph 9) 1m - 7:59(7:59/m) 166/178bpm 117cal 7.52/7.91mph 10) 1m - 7:19(7:19/m) 168/172bpm 109cal 8.19/8.41mph 11) 1m - 7:22(7:22/m) 169/178bpm 109cal 8.15/8.5mph 12) 1m - 7:10(7:10/m) 172/179bpm 108cal 8.37/9.64mph 13) 0.05m - 21(7:03/m) 172/173bpm 5cal 8.51/7.93mph Add a comment	-	1.5mi, 16:41 Running - Easy easy loop with Harrison Split Summary === 1) 1m - 11:12(11:12/m) 165/184bpm 162cal 5.36/7.74mph 2) 0.5m - 5:30(11:00/m) 164/179bpm 78cal 5.45/8.54mph Add a comment 4mi, 32:28 Running - Easy easy 4 along canal Split Summary === 1) 1m - 8:30(8:30/m) 144/172bpm 103cal 7.06/8.01mph 2) 1m - 8:00(8:00/m) 161/169bpm 115cal 7.5/8.06mph 3) 1m - 7:46(7:46/m) 167/175bpm 116cal 7.72/8.01mph 4) 1m - 8:10(8:10/m) 173/185bpm 124cal 7.35/8.01mph 5) 0.01m - 2(7:09/m) 179/180bpm 8.4/7.18mph Add a comment	-	1.1mi, 9:58 Running - Warm Down Split Summary === 1) 1m - 9:03(9:03/m) 124cal 6.63/7.76mph 2) 0.11m - 55(8:25/m) 14cal 7.13/7.43mph Add a comment 3.1mi, 18:51 Running - Tempo BMAF 5k champs. Waited for an hour in the car for the thunder and lightening to stop then managed to get out when a weather window appeared. Road flooded but ok with result Split Summary === 1) 1m - 5:53(5:53/m) 123cal 10.2/12.02mph 2) 1m - 6:05(6:05/m) 122cal 9.86/10.27mph 3) 1m - 6:13(6:13/m) 122cal 9.66/9.91mph 4) 0.11m - 40(6:16/m) 13cal 9.57/9.83mph Add a comment 1mi, 8:49 Running - Warm Up Split Summary === 1) 1m - 8:35(8:35/m) 124cal 6.98/7.37mph 2) 0.03m - 13(8:34/m) 3cal 7/7.37mph Add a comment	-
Fri 19th Jun Jun 19	Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24	Thu 25th Jun Jun 25
4.8mi, 39:54 Running - General lost in waingroves wood. Wet Split Summary === 1) 1m - 7:59(7:59/m) 125cal 7.51/8.66mph 2) 1m - 9:06(9:06/m) 126cal 6.6/8.18mph 3) 1m - 9:18(9:18/m) 119cal 6.45/9.1mph 4) 1m - 7:55(7:55/m) 128cal 7.58/7.95mph 5) 0.78m - 5:35(7:08/m) 100cal 8.42/11.19mph Add a comment	14.6mi, 1:59:14 Running - Long Run Limes cafe 15. Bridge closed so tood a diversion. Struggled towards the end Split Summary === 1) 1m - 9:01(9:01/m) 123cal 6.65/7.22mph 2) 1m - 8:12(8:12/m) 125cal 7.32/7.93mph 3) 1m - 8:34(8:34/m) 123cal 7/8.5mph 4) 1m - 8:14(8:14/m) 120cal 7.28/7.72mph 5) 1m - 8:12(8:12/m) 126cal 7.32/7.85mph 6) 1m - 8:28(8:28/m) 126cal 7.08/7.7mph 7) 1m - 8:18(8:18/m) 122cal 7.23/7.93mph 8) 1m - 8:21(8:21/m) 124cal 7.18/7.74mph 9) 1m - 8:11(8:11/m) 125cal 7.33/7.85mph 10) 1m - 7:58(7:58/m) 125cal 7.53/7.99mph 11) 1m - 7:56(7:56/m) 125cal 7.56/8.14mph 12) 1m - 8:18(8:18/m) 126cal 7.23/8.04mph 13) 1m - 7:26(7:26/m) 125cal 8.08/9.6mph 14) 1m - 7:48(7:48/m) 126cal 7.69/8.04mph 15) 0.57m - 4:15(7:29/m) 72cal 8.02/8.2mph Add a comment	-	1.5mi, 15:54 Running - Easy easy loop with Grace after my run Split Summary === 1) 1m - 10:48(10:48/m) 125cal 5.56/6.51mph 2) 0.5m - 5:07(10:09/m) 63cal 5.91/7.12mph Add a comment 6.4mi, 47:37 Running - General Stanton by dale loop. Exploring a new route. Not sure what happened to the GPS - nearer 6.35m - seemed to lose its marbles Split Summary === 1) 1m - 7:47(7:47/m) 125cal 7.7/10.04mph 2) 1m - 7:47(7:47/m) 117cal 7.71/7.93mph 3) 1m - 7:45(7:45/m) 111cal 7.74/8.01mph 4) 1m - 7:58(7:58/m) 121cal 7.53/8.77mph 5) 1m - 7:35(7:35/m) 127cal 7.92/8.85mph 6) 1m - 7:48(7:48/m) 127cal 7.68/8.29mph 7) 0.13m - 57(7:17/m) 15cal 8.23/7.99mph Add a comment	-	1mi, 10:13 Running - Warm Down w/down after 10k Split Summary === 1) 1m - 10:10(10:10/m) 146/165bpm 122cal 5.9/6.39mph 2) 0.01m - 3(8:33/m) 150/150bpm 7.02/6.12mph Add a comment 6.2mi, 42:01 Running - Tempo Club virtual 10k champs. 31 degrees. Went out at target pace but blew at 3 mile. No energy. no shade. too hot. Crap run Split Summary === 1) 1m - 6:18(6:18/m) 171/183bpm 90cal 9.51/9.93mph 2) 1m - 6:22(6:22/m) 175/182bpm 94cal 9.41/10.4mph 3) 1m - 6:33(6:33/m) 183/189bpm 101cal 9.16/9.66mph 4) 1m - 6:55(6:55/m) 183/190bpm 107cal 8.67/9.27mph 5) 1m - 7:12(7:12/m) 183/189bpm 111cal 8.34/8.95mph 6) 1m - 7:11(7:11/m) 167/180bpm 93cal 8.35/8.83mph 7) 0.21m - 1:29(6:55/m) 158/162bpm 14cal 8.68/9.62mph Add a comment 1mi, 8:31 Running - Warm Up w/up before club 10k virtual champs. V hot 31 degrees Split Summary === 1) 1m - 8:27(8:27/m) 181/203bpm 131cal 7.1/7.58mph 2) 0.01m - 4(7:50/m) 181/182bpm 1cal 7.66/7.35mph Add a comment	-
Fri 26th Jun Jun 26	Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2
5mi, 40:28 Running - General easy lunch time 5 Split Summary === 1) 1m - 8:10(8:10/m) 145/154bpm 98cal 7.34/8.72mph 2) 1m - 7:45(7:45/m) 147/158bpm 91cal 7.74/8.08mph 3) 1m - 7:53(7:53/m) 142/178bpm 80cal 7.61/8.12mph 4) 1m - 8:28(8:28/m) 153/164bpm 102cal 7.09/8.08mph 5) 1m - 7:57(7:57/m) 155/164bpm 95cal 7.55/7.95mph 6) 0.04m - 14(6:37/m) 154/154bpm 2cal 9.07/7.87mph Add a comment	13.9mi, 1:52:38 Running - Long Run long run from wollaton park with Leigh nashy and newts. Split Summary === 1) 1m - 8:46(8:46/m) 121/133bpm 75cal 6.84/10.02mph 2) 1m - 8:01(8:01/m) 126/131bpm 69cal 7.48/8.16mph 3) 1m - 8:07(8:07/m) 136/170bpm 79cal 7.39/8.16mph 4) 1m - 7:56(7:56/m) 156/175bpm 100cal 7.57/7.78mph 5) 1m - 7:52(7:52/m) 172/189bpm 118cal 7.63/8.22mph 6) 1m - 7:48(7:48/m) 174/181bpm 117cal 7.7/8.1mph 7) 1m - 8:13(8:13/m) 167/180bpm 115cal 7.3/7.68mph 8) 1m - 8:26(8:26/m) 169/184bpm 119cal 7.12/7.76mph 9) 1m - 8:46(8:46/m) 168/179bpm 118cal 6.85/7.78mph 10) 1m - 8:09(8:09/m) 169/183bpm 112cal 7.36/7.97mph 11) 1m - 7:54(7:54/m) 169/174bpm 109cal 7.59/7.87mph 12) 1m - 7:37(7:37/m) 171/185bpm 103cal 7.88/8.25mph 13) 1m - 7:53(7:53/m) 167/174bpm 90cal 7.61/8.14mph 14) 0.93m - 7:10(7:42/m) 164/169bpm 74cal 7.8/8.1mph Add a comment	-	5.1mi, 39:26 Running - General Morning canal run. Felt comforatble Split Summary === 1) 1m - 8:08(8:08/m) 131/165bpm 80cal 7.38/9mph 2) 1m - 7:42(7:42/m) 127/137bpm 65cal 7.79/8.89mph 3) 1m - 7:26(7:26/m) 133/150bpm 68cal 8.06/8.5mph 4) 1m - 7:28(7:28/m) 143/158bpm 79cal 8.04/8.56mph 5) 1m - 7:46(7:46/m) 151/172bpm 92cal 7.73/8.47mph 6) 0.12m - 56(7:33/m) 164/170bpm 13cal 7.94/8.16mph Add a comment	-	10mi, 1:08:11 Running - Tempo 10m tempo. Big track from Beeston. Slowed at 4m but pleased to hit sub 90 HM pace Split Summary === 1) 1m - 6:38(6:38/m) 167/176bpm 98cal 9.05/9.56mph 2) 1m - 6:37(6:37/m) 168/186bpm 99cal 9.06/9.48mph 3) 1m - 6:36(6:36/m) 175/187bpm 101cal 9.09/9.31mph 4) 1m - 6:38(6:38/m) 177/182bpm 102cal 9.03/9.23mph 5) 1m - 6:46(6:46/m) 180/188bpm 106cal 8.86/9.23mph 6) 1m - 7:02(7:02/m) 185/197bpm 114cal 8.53/9.25mph 7) 1m - 6:54(6:54/m) 181/193bpm 109cal 8.69/9.14mph 8) 1m - 6:57(6:57/m) 185/191bpm 112cal 8.64/9.31mph 9) 1m - 7:01(7:01/m) 187/194bpm 115cal 8.56/9.18mph 10) 1m - 7:02(7:02/m) 183/190bpm 111cal 8.54/8.83mph Add a comment 0.3mi, 2:24 Running - Warm Up w/up before 10m tempo Split Summary === 1) 0.28m - 2:24(8:28/m) 165/177bpm 34cal 7.09/7.33mph Add a comment	-
Fri 3rd Jul Jul 3	Sat 4th Jul Jul 4	Sun 5th Jul Jul 5	Mon 6th Jul Jul 6	Tue 7th Jul Jul 7	Wed 8th Jul Jul 8	Thu 9th Jul Jul 9
5.4mi, 42:24 Running - General lunchtime run with a few segment efforts at the beginning Split Summary === 1) 1m - 7:17(7:17/m) 148/157bpm 95cal 8.24/10.44mph 2) 1m - 7:20(7:20/m) 157/168bpm 102cal 8.19/10.85mph 3) 1m - 8:08(8:08/m) 162/177bpm 115cal 7.38/7.97mph 4) 1m - 8:27(8:27/m) 163/179bpm 119cal 7.1/7.7mph 5) 1m - 8:23(8:23/m) 175/198bpm 129cal 7.16/7.95mph 6) 0.41m - 2:49(6:53/m) 178/193bpm 44cal 8.72/10.87mph Add a comment	14.4mi, 1:57:44 Running - Long Run Newstead abbey long run. found it hard going Split Summary === 1) 1m - 8:28(8:28/m) 138/157bpm 97cal 7.08/7.53mph 2) 1m - 8:21(8:21/m) 158/177bpm 115cal 7.18/7.89mph 3) 1m - 8:06(8:06/m) 172/184bpm 123cal 7.41/7.91mph 4) 1m - 8:03(8:03/m) 169/176bpm 120cal 7.45/7.66mph 5) 1m - 8:06(8:06/m) 163/176bpm 111cal 7.4/7.6mph 6) 1m - 8:29(8:29/m) 165/184bpm 114cal 7.08/7.62mph 7) 1m - 8:15(8:15/m) 159/167bpm 96cal 7.27/7.81mph 8) 1m - 8:18(8:18/m) 158/166bpm 92cal 7.23/7.33mph 9) 1m - 7:59(7:59/m) 155/164bpm 74cal 7.52/7.64mph 10) 1m - 8:09(8:09/m) 153/166bpm 62cal 7.37/7.66mph 11) 1m - 7:54(7:54/m) 154/161bpm 64cal 7.59/8.33mph 12) 1m - 8:15(8:15/m) 157/169bpm 78cal 7.27/7.99mph 13) 1m - 8:36(8:36/m) 149/160bpm 50cal 6.97/8.12mph 14) 1m - 7:53(7:53/m) 153/169bpm 63cal 7.6/8.75mph 15) 0.36m - 2:50(7:50/m) 160/164bpm 31cal 7.65/7.85mph Add a comment	-	6.6mi, 51:24 Running - General lunchtime coach road Split Summary === 1) 1m - 8:02(8:02/m) 146/154bpm 99cal 7.47/8.16mph 2) 1m - 7:54(7:54/m) 153/169bpm 102cal 7.59/8.64mph 3) 1m - 7:34(7:34/m) 144/166bpm 79cal 7.94/9.08mph 4) 1m - 7:38(7:38/m) 157/171bpm 99cal 7.86/8.12mph 5) 1m - 7:46(7:46/m) 165/184bpm 107cal 7.72/8.87mph 6) 1m - 8:04(8:04/m) 164/190bpm 110cal 7.44/8.2mph 7) 0.59m - 4:27(7:33/m) 167/178bpm 61cal 7.95/8.52mph Add a comment	8.4mi, 1:06:13 Running - General Hemlock stone 9 with a segment effort over the field Split Summary === 1) 1m - 8:15(8:15/m) 132/148bpm 85cal 7.28/8.16mph 2) 1m - 7:52(7:52/m) 131/141bpm 73cal 7.63/7.95mph 3) 1m - 7:48(7:48/m) 125/136bpm 58cal 7.69/8.1mph 4) 1m - 7:44(7:44/m) 127/145bpm 59cal 7.75/8.04mph 5) 1m - 7:56(7:56/m) 118/138bpm 47cal 7.57/8.35mph 6) 1m - 8:21(8:21/m) 123/137bpm 51cal 7.19/8.01mph 7) 1m - 7:50(7:50/m) 119/137bpm 40cal 7.65/8.31mph 8) 1m - 7:36(7:36/m) 121/138bpm 42cal 7.9/10.25mph 9) 0.41m - 2:51(7:01/m) 120/123bpm 14cal 8.55/10.27mph Add a comment	8mi, 1:16:09 Running - General Split Summary === 1) 1m - 8:37(8:37/m) 143/166bpm 105cal 6.96/7.22mph 2) 1m - 9:22(9:22/m) 156/178bpm 126cal 6.41/10.58mph 3) 1m - 10:48(10:48/m) 154/172bpm 133cal 5.56/7.06mph 4) 1m - 9:11(9:11/m) 147/177bpm 93cal 6.54/7.22mph 5) 1m - 9:26(9:26/m) 148/173bpm 92cal 6.36/7.2mph 6) 1m - 10:40(10:40/m) 151/180bpm 110cal 5.62/8.35mph 7) 1m - 8:54(8:54/m) 152/165bpm 91cal 6.74/7.43mph 8) 1m - 9:09(9:09/m) 147/158bpm 72cal 6.56/7.12mph 9) 0.01m - 2(5:54/m) 148/148bpm 10.16/6.91mph Add a comment	-

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
3mi	2	16:42 5:34/mi	74.99							17:04 73.21	16:42 74.99
5km	4	17:19 5:34/mi	75.38								17:42 73.27	17:46 73.21	17:19 75.38				19:19 69.05
5.9km	1	21:30 5:55/mi	70.41							21:30 70.41
4mi	1	24:39 6:10/mi	70.64																24:39 70.64
4.1mi	1	38:53 9:26/mi	46.50															38:53 46.50
4.9mi	8	28:19 5:47/mi	74.26							28:53 72.38	28:19 73.90	29:19 71.51	28:32 73.65	28:36 74.26			31:18 68.29	29:36 72.64	30:22 71.29
5mi	30	29:04 5:49/mi	73.39						29:54 71.32	29:10 73.14	29:04 73.39	29:25 72.59	29:53 71.68	30:22 71.36	29:59 72.28		33:07 65.51	31:18 70.10	30:54 71.49
5.1mi	5	30:44 6:02/mi	71.17											30:44 71.17	32:29 68.05		35:48 61.81	32:45 67.93
5.3mi	1	41:37 7:48/mi	55.80													41:37 55.80
5.5mi	9	33:03 6:01/mi	71.00							33:03 71.00	33:11 70.79	36:59 63.63	36:53 63.80
5.7mi	3	47:31 8:20/mi	51.66										47:31 51.66			49:02 51.32
5.7mi	1	37:04 6:29/mi	68.13												37:04 68.13
5.8mi	1	34:28 6:00/mi	71.97										34:28 71.97
5.9mi	10	34:27 5:50/mi	74.27					36:45 69.03		37:43 67.26	34:33 73.45	34:34 73.42	34:27 73.89	34:53 74.27		40:30 64.70	39:22 65.61
6mi	6	38:07 6:21/mi	68.91						38:26 67.12	38:08 67.65								38:07 68.91
10km	52	35:43 5:45/mi	74.80	42:12 63.31	45:22 58.89	40:17 66.32	39:42 67.30	38:05 70.15	37:56 70.43	35:43 74.80	36:40 72.89	36:37 73.08	36:53 72.55	37:29 72.80	36:58 74.21		39:26 68.98	41:59 64.79	38:25 71.64
12.1km	1	51:50 6:53/mi	63.14									51:50 63.14
10mi	8	1:02:16 6:14/mi	71.35					1:05:30 67.18	1:03:32 69.25	1:06:26 66.23	1:02:40 70.21	1:02:39 70.23	1:02:16 70.79	1:02:42 71.35			1:08:20 65.30
13.1mi	56	1:19:07 6:02/mi	73.81	1:42:43 56.84	1:38:46 59.11	1:30:22 64.61	1:27:53 66.43	1:25:54 67.97	1:23:23 70.02	1:20:59 72.09	1:21:34 71.58	1:19:07 73.81	1:21:27 71.76	1:20:31 72.59	1:22:53 71.99	1:23:36 71.37	1:32:13 64.07	1:24:52 69.93	1:23:40 70.94
15mi	4	1:38:47 6:35/mi	67.67		1:57:32 56.88	1:52:45 59.29	1:47:51 61.99		1:38:47 67.67
25km	1	2:23:45 9:15/mi	48.96															2:23:45 48.96
16.5mi	1	1:54:42 6:58/mi	66.31															1:54:42 66.31
30km	6	2:04:41 6:41/mi	68.31		2:29:00 57.16	2:24:08 59.09		2:11:19 64.86			2:04:41 68.31		2:20:37 60.63	2:24:05 59.94
20mi	5	2:12:26 6:37/mi	69.00		2:46:01 55.04	2:31:48 60.19		2:19:10 65.66	2:14:26 67.97	2:12:26 69.00
20.7mi	1	2:29:42 7:14/mi	64.22															2:29:42 64.22
26mi	3	3:25:17 7:54/mi	60.39											3:46:56 53.82	3:25:17 60.39				3:36:08 57.39
26.2mi	23	2:49:05 6:27/mi	72.73		3:50:36 53.32	3:33:26 57.61	3:19:47 61.54	3:04:51 66.51	2:56:57 69.48	2:55:07 70.21	2:57:24 69.31	2:52:19 71.35	2:49:05 72.73	2:50:05 72.37	2:57:02 70.56			3:03:28 68.13	3:08:31 66.30
27mi	1	4:41:56 10:27/mi	44.94								4:41:56 44.94
29.3mi	1	3:27:54 7:06/mi	67.82								3:27:54 67.82
50km	1	4:04:14 7:52/mi	61.21								4:04:14 61.21
32mi	2	4:26:42 8:20/mi	57.74								4:26:42 57.74		4:42:00 54.61
40mi	1	11:23:02 17:05/mi	28.80																11:23:02 28.80
100km	1	11:03:05 10:40/mi	44.68												11:03:05 44.68

2020	Distance	Date	Result	WAVA
English National XC Championships (Men)	13km	22 Feb	59:04	61.03%
East Midlands XC league Bramcote.	5.66mi	5 Jan		0.00%
Nottinghamshire XC Champs Men	6mi	4 Jan		0.00%
2019	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	8 Dec	1:27:11	68.44%
Heanor 10K Pudding Run	10km	17 Nov	40:00	68.80%
Stilton Stumble 10k	10km	13 Oct	39:39	69.41%
Robin Hood Half Marathon	13.1mi	29 Sep	1:30:03	66.27%
firstandlastrunning Plym Trail SUMMER Half Marathon Day 2	13.1mi	25 Aug	1:32:04	64.81%
The Run	4mi	24 Jul	24:39	70.64%
Notts AAA Summer League 4 - Worksop	4.9mi	10 Jul	30:22	71.29%
Tenerife Blue Trail	40mi	9 Jun	11:23:02	28.80%
Notts AAA Summer League Race 2 - Balderton	10km	29 May	38:25	71.64%
Beeston AC Trent 5	5mi	22 May	30:54	71.49%
London Marathon	26.2mi	28 Apr	3:08:31	66.30%
Belvoir Half Marathon	13.1mi	14 Apr	1:23:40	70.94%
Belvoir Challenge 26	26mi	2 Mar	3:36:08	57.39%
East Midlands XC league West Park, Long Eaton.	6mi	17 Feb		0.00%
EMXC Bramcote	6mi	6 Jan	41:28	63.68%
Nottinghamshire XC championships (Mens)	10km	5 Jan	35:37	76.79%
2018	Distance	Date	Result	WAVA
Leicester Marathon	26.2mi	14 Oct	3:03:28	68.13%
Robin Hood Half Marathon	13.1mi	30 Sep	1:24:52	69.93%
Ladybower 50 trail series (20miles)	20.7mi	23 Sep	2:29:42	64.22%
Notts AAA Summer League 4 - Worksop	4.9mi	11 Jul	29:36	72.64%
Chrome Hill fell race	4.12mi	30 Jun	38:53	46.50%
Notts AAA Summer League 3 - Holme Pierrepont	5mi	13 Jun	31:18	70.10%
Keswick Mountain Festival 25km Trail Race	25km	9 Jun	2:23:45	48.96%
Notts AAA Summer League Race 2 - Balderton	6mi	16 May	38:07	68.91%
Notts AAA Summer League 1 - Hexgreave Hall	5.1mi	25 Apr	32:45	67.93%
London Marathon	26.2mi	22 Apr	3:31:31	58.82%
Notts Easter 10K	10km	2 Apr	41:59	64.79%
Naseby 1645	16.45mi	18 Feb	1:54:42	66.31%
North Mids XC League - Nottingham - Mens	10km	13 Jan	43:29	62.55%
Nottinghamshire & Derbyshire XC Champs	10km	6 Jan	44:29	61.15%
2017	Distance	Date	Result	WAVA
Heanor 10K Pudding Run	10km	19 Nov	39:26	68.98%
BMAF Cross Country Relays	3km	28 Oct	11:44	64.69%
Thoresby 10	10mi	22 Oct	1:08:20	65.30%
Robin Hood Half Marathon	13.1mi	24 Sep	1:32:13	64.07%
knarvikmila Half Marathon	13.1mi	3 Sep	1:39:45	59.23%
knarvikmila 10k	10km	2 Sep	42:41	63.73%
Knarvikmila Xtreme	10.7km	1 Sep	1:25:00	34.24%
Notts AAA Summer League 5 - Teversal	5.9mi	2 Aug	39:22	65.61%
Burbage Skyline	5.75mi	1 Aug		0.00%
Newstead Abbey Dash	5km	28 Jul	19:19	69.05%
Hardwick 10k	10km	20 Jul	42:36	63.85%
Notts AAA Summer League 4 - Worksop	4.9mi	12 Jul	31:18	68.29%
Notts AAA Summer League 3 - Newark	10km	21 Jun	42:23	64.18%
Notts AAA Summer League 2 - Holme Pierrepont	5mi	10 May	33:07	65.51%
Notts AAA Summer League 1 - Hexgreave Hall	5.1mi	19 Apr	35:48	61.81%
2016	Distance	Date	Result	WAVA
Amsterdam Half Marathon	13.1mi	16 Oct	1:31:00	65.88%
Robin Hood Half Marathon	13.1mi	25 Sep	1:33:20	64.23%
Newark Half Marathon	13.1mi	14 Aug	1:40:38	59.57%
Notts AAA Summer League 5 - Teversal	5.9mi	3 Aug	40:30	64.70%
Wolf's Pit Fell Race	5.7mi	20 Mar	49:02	51.32%
Retford Half Marathon	13.1mi	13 Mar	1:23:36	71.37%
English National XC Champs - Senior Men	12km	27 Feb	56:51	58.23%
East Midlands Cross Country - Trent Meadows	5mi	21 Feb	37:32	58.04%
East Midlands Cross Country - Colwick Woods	5mi	14 Feb	36:59	58.91%
East Midlands Cross Country - Bramcote Park	5.33mi	17 Jan	41:37	55.80%
Nottinghamshire & Derbyshire XC Champs	10km	9 Jan	43:00	63.79%
2015	Distance	Date	Result	WAVA
Bolsover 10k	10km	13 Dec	36:58	74.21%
East Midlands Cross Country - Holme Pierrepont	5mi	29 Nov	31:26	69.31%
Worksop Half Marathon	13.1mi	25 Oct	1:22:53	71.99%
Robin Hood Half Marathon	13.1mi	27 Sep	1:24:25	70.68%
Race To The Stones	100km	11 Jul	11:03:05	44.68%
Notts AAA Summer League 3 - Redhill	5.72mi	17 Jun	37:04	68.13%
Edinburgh Marathon	26.2mi	31 May	2:57:02	70.56%
Notts AAA Summer League 2 - Holme Pierrepont	5mi	6 May	29:59	72.28%
Notts AAA Summer League 1 - Hexgreave Hall	5.1mi	22 Apr	32:29	68.05%
Gedling Country Park 10k	10km	29 Mar	39:15	69.52%
Belvoir Challenge 26	26mi	28 Feb	3:25:17	60.39%
East Midlands Cross Country - Colwick Woods	5mi	15 Feb	32:23	66.92%
Nottinghamshire & Derbyshire XC Champs	10km	3 Jan	32:42	83.45%
2014	Distance	Date	Result	WAVA
Heanor 10K Pudding Run	10km	23 Nov	37:29	72.80%
East Midlands Cross Country - Holme Pierrepont	5mi	2 Nov	34:58	61.97%
Worksop Half Marathon	13.1mi	26 Oct	1:22:26	72.12%
Robin Hood Marathon	26.2mi	28 Sep	3:01:34	67.90%
Belper Rugby Rover	30km	17 Aug	2:24:05	59.94%
Notts AAA Summer League race 5 - Teversal	5.9mi	13 Aug	34:53	74.27%
Heckington 10	10mi	26 Jul	1:02:42	71.35%
Notts AAA Summer League race 4 - Worksop	4.9mi	16 Jul	28:36	74.26%
Coombe Abbey Running Festival half marathon	13.1mi	29 Jun	1:27:54	67.64%
Notts AAA Summer League race 3 Redhill	5mi	11 Jun	30:22	71.36%
Ramathon	13.1mi	8 Jun	1:26:21	67.80%
Intercounties Fell Race	12.7km	18 May	1:09:49	49.93%
Notts AAA Summer League 2 - Holme Pierrepont	5mi	7 May	30:27	70.84%
Notts AAA Summer League 1 - Southwell	5.1mi	16 Apr	30:44	71.17%
London Marathon	26.2mi	13 Apr	2:50:05	72.37%
Belvoir Half Marathon	13.1mi	30 Mar	1:20:31	72.59%
Wolf's Pit Fell Race	5.7mi	16 Mar	48:29	50.72%
Belvoir Challenge 26	26mi	1 Mar	3:46:56	53.82%
English National XC Championships	12km	22 Feb	46:52	69.25%
East Midlands xc Bramcote Hills	5mi	19 Jan	41:35	51.57%
Nottinghamshire & Derbyshire XC Champs	10km	4 Jan	40:14	66.63%
2013	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	8 Dec	1:21:27	71.76%
East Midlands xc Holme pierrepont	5mi	17 Nov	30:14	70.93%
Worksop Half Marathon	13.1mi	27 Oct	1:23:21	70.12%
North Midlands XC League - Race 1	10km	19 Oct	39:04	68.62%
Robin Hood Marathon	26.2mi	29 Sep	2:56:47	69.62%
Belper Rugby Rover	30km	18 Aug	2:20:37	60.63%
Notts AAA Summer League race 5 - Teversal	5.9mi	14 Aug	34:27	73.89%
Jagermeister 10k	10km	2 Aug	36:59	72.49%
Newstead Abbey Dash	5km	26 Jul	17:19	75.38%
Arley Hall Half Marathon	13.1mi	21 Jul	1:21:33	71.67%
Notts AAA Summer League race 4 - Worksop	4.9mi	17 Jul	28:32	73.65%
Long Eaton 5	5mi	23 Jun	29:55	71.68%
Notts AAA Summer League race 3 - Erewash	5.75mi	12 Jun	34:28	71.97%
Notts 10	10mi	7 Jun	1:02:16	70.79%
White Peak Marathon	26.2mi	18 May	2:58:57	68.78%
Notts AAA Summer League race 2 - Holme Pierrepont	5mi	8 May	29:53	71.59%
London Marathon	26.2mi	21 Apr	2:49:05	72.73%
Notts Easter 10k	10km	1 Apr	37:18	71.74%
Wolf's Pit Fell Race	5.7mi	17 Mar	47:31	51.66%
East Midlands Cross Country - Darley Park (Mens)	5.5mi	3 Mar	37:13	63.23%
East Midlands Cross Country - Colwick Woods (mens)	5mi	17 Feb	42:52	49.90%
EMXC Bramcote Hills (Mens)	5.5mi	3 Feb	36:53	63.80%
Wilmot Wander	32mi	27 Jan	4:42:00	54.61%
Notts XC Championships	10km	5 Jan	36:53	72.55%
2012	Distance	Date	Result	WAVA
12.12 at 12.12 on 12.12.12	12.12km	12 Dec	51:50	63.14%
Worksop Half Marathon	13.1mi	28 Oct	1:20:44	72.33%
North Mids XC League - Derby - Mens	10km	20 Oct	39:50	67.18%
Leicester Marathon	26.2mi	14 Oct	2:52:50	71.15%
Robin Hood Half Marathon	13.1mi	30 Sep	1:19:07	73.81%
Wilne 10K	10km	2 Sep	36:37	73.08%
Newstead Abbey Dash 5k	5km	20 Jul	17:46	73.21%
Notts AAA Summer League race 4 - Worksop	4.9mi	11 Jul	29:19	71.51%
Notfast Open 10k	10km	8 Jul	38:47	69.00%
Rampton Hospital - Chris Ryan Memorial 10km	10km	17 Jun	39:10	68.32%
Notts AAA Summer League race 3 - Erewash	5.5mi	13 Jun	36:59	63.63%
Notts 10	10mi	11 May	1:02:39	70.23%
Notts AAA Summer League race 2 - Holme Pierrepont	5mi	9 May	29:25	72.59%
Underwood 10k	10km	29 Apr	39:02	68.47%
London Marathon	26.2mi	22 Apr	2:52:19	71.35%
Notts AAA Summer League race 1 - Epperstone	5.9mi	11 Apr	34:34	73.42%
East Midlands Cross Country - Darley Park (Mens)	5.5mi	4 Mar	35:16	66.60%
East Midlands Cross Country - Colwick Woods (mens)	5mi	19 Feb	33:25	63.90%
Exeter Half Marathon	13.1mi	12 Feb	1:20:57	72.12%
Notts & Derby XC County Champs	10km	7 Jan	38:25	69.57%
2011	Distance	Date	Result	WAVA
Edwinstowe 10k	10km	4 Dec	38:39	69.15%
Dovedale Dash	4.7mi	6 Nov		0.00%
Worksop Half Marathon	13.1mi	30 Oct	1:22:13	71.01%
Nottingham Ultra	50km	9 Oct	4:04:14	61.21%
Robin Hood Marathon	26.2mi	11 Sep	3:00:09	68.25%
Mansfield 5k	5km	2 Sep	17:42	73.27%
Newstead Abbey Dash	3mi	26 Aug	16:42	74.99%
Elsecar Skelter	27mi	13 Aug	4:41:56	44.94%
Notts AAA Summer League 5 - Teversal	5.9mi	10 Aug	34:33	73.45%
Notts AAA Summer League 4 - Worksop	4.9mi	13 Jul	28:19	73.90%
Notfast Open 10k	10km	10 Jul	36:40	72.89%
Birmingham Black Country Half Marathon	13.1mi	2 Jul	1:25:00	68.69%
Notts AAA Summer League 3 - Erewash	5.5mi	15 Jun	33:11	70.79%
Notts 10	10mi	22 May	1:02:40	70.21%
Notts AAA Summer League 2 - Holme Pierrepont	5mi	11 May	29:04	73.39%
Easter 10KM	10km	25 Apr	38:51	68.77%
London Marathon	26.2mi	17 Apr	2:57:24	69.31%
Notts AAA Summer League 1 - Epperstone	5.9mi	13 Apr	39:18	64.55%
Wilmslow Half Marathon	13.1mi	27 Mar	1:21:34	71.58%
Wolf's Pitt (1340ft)	5.8mi	20 Mar	47:29	52.52%
East Retford Rugby Club Half Marathon	13.1mi	13 Mar	1:22:52	70.45%
ULTRArace Grantham (Day 1 Cotgrave-Grantham)	29.3mi	5 Mar	3:27:54	67.82%
EMXC 5 - Darley Park (Men)	5.5mi	27 Feb	35:37	65.88%
EMXC 4 - Colwick Woods (Men)	5mi	20 Feb	38:37	55.24%
Stamford 30K	30km	13 Feb	2:04:41	68.31%
Wilmot Wander	32mi	30 Jan	4:26:42	57.74%
EMXC3 - Holme Peirrepont (Men)	5.1mi	23 Jan	33:42	64.57%
Notts & Derby County Cross country Championships Wollaton Park	9.6km	8 Jan	37:02	69.26%
2010	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	12 Dec	1:20:59	72.09%
Heanor 10K Pudding Run	10km	21 Nov	36:53	72.44%
Dovedale Dash	4.7mi	7 Nov		0.00%
Worksop Half Marathon	13.1mi	31 Oct	1:21:56	71.26%
ERRA National 6 Stage Road Relays	5.85km	16 Oct	21:30	70.41%
Robin Hood Marathon	26.2mi	12 Sep	3:05:30	66.28%
Newsted Abbey Dash	3mi	27 Aug	17:04	73.21%
NRRL5 - Teversal	5.8mi	11 Aug	35:20	70.58%
Endurancelife DMM Marathon	26.2mi	24 Jul	4:29:02	45.70%
Hardwick Hall 6 Mile Road Race	6mi	15 Jul	38:08	67.65%
NRRL4 - Worksop	4.9mi	7 Jul	28:53	72.38%
Birmingham Black Country Half Marathon	13.1mi	3 Jul	1:25:07	68.59%
Mansfield Half Marathon	13.1mi	27 Jun	1:43:08	56.61%
Stathern 10k	10km	20 Jun	35:43	74.80%
NRRL3 - Erewash	5.5mi	16 Jun	33:03	71.00%
Long Eaton 5	5mi	13 Jun	29:10	73.14%
Notts 10	10mi	4 Jun	1:06:26	66.23%
NRRL2 - Holme Pierrepont	5mi	12 May	29:21	72.65%
London Marathon	26.2mi	25 Apr	2:55:07	70.21%
NRRL1 - Epperstone	5.9mi	14 Apr	37:43	67.26%
Belvoir Half Marathon	13.1mi	11 Apr	1:21:03	72.03%
Ashby 20	20mi	21 Mar	2:12:26	69.00%
EMXC3 - Holme Pierrepont (Men)	6mi	24 Jan	42:55	60.11%
Notts county championship XC senior men	6.5mi	23 Jan	35:04	79.70%
2009	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	13 Dec	1:23:23	70.02%
EMXC2 - Bramcote (Men)	6mi	29 Nov	38:06	67.71%
North Mids XC League- Corby (Men)	9.6km	14 Nov	34:52	73.56%
Dovedale Dash	4.75mi	1 Nov		0.00%
Amsterdam Marathon	26.2mi	18 Oct	2:56:57	69.48%
North Mids XC League- Derby (Men)	9km	10 Oct	36:22	65.58%
Crossdale 10K	10km	27 Sep	39:31	67.61%
Robin Hood Marathon	26.2mi	13 Sep	3:09:47	64.78%
NRRL5 - Teversal	5.5mi	12 Aug	35:10	66.70%
Formula One Jagermeister 10K	10km	7 Aug	37:56	70.43%
Notts 5	5mi	24 Jul	29:54	71.32%
Hardwick Hall 6 Mile Road Race	6mi	16 Jul	38:26	67.12%
Notfast Open10k	10km	12 Jul	38:59	68.53%
NRRL4 - Worksop	5mi	8 Jul	29:22	72.61%
Torbay Half Marathon	13.1mi	21 Jun	1:26:37	67.40%
NRRL3 - Erewash	5.55mi	17 Jun	33:38	70.37%
Notts 10	10mi	5 Jun	1:03:32	69.25%
NRRL2 - Holme Pierrepont	5mi	13 May	30:34	69.76%
Sheffield Half Marathon	13.1mi	26 Apr	1:26:19	67.64%
NRRL1 - Epperstone	5.9mi	15 Apr	37:03	68.47%
Paris Marathon	26.2mi	5 Apr	2:57:37	69.22%
East Retford Rugby Club Half Marathon	13.1mi	22 Mar	1:25:22	68.39%
Sub 4 Stafford 20	20mi	8 Mar	2:14:26	67.97%
East midlands XC Darley park men	5mi	1 Mar	34:23	62.02%
EMXC3 - Colwick Woods (men)	5mi	22 Feb	36:21	58.66%
East mids XC Bramcote park mens	5mi	1 Feb	37:55	56.24%
Folksworth 15	15mi	18 Jan	1:38:47	67.67%
Notts and Derby XC champs male	5.6mi	10 Jan	34:38	69.52%
2008	Distance	Date	Result	WAVA
Millennium Runs On 10K	10km	28 Dec	38:05	70.15%
Keyworth Turkey Trot	13.1mi	14 Dec	1:27:57	66.38%
East midlands XC -trent meadows men	5.3mi	30 Nov	35:51	63.05%
EMXC race 1 - Holme Pierrepont	5mi	23 Nov	41:31	51.36%
Merrill & Shelton Striders 10k	10km	12 Oct	38:31	69.36%
Crossdale 10k Trail	10km	21 Sep	39:34	67.52%
Robin Hood Half Marathon	13.1mi	14 Sep	1:27:27	66.76%
NRRL5 - Teversal	5.9mi	13 Aug	36:45	69.03%
Newark Half Marathon	13.1mi	10 Aug	1:32:42	62.98%
Wagon and Horses 10mile	10mi	3 Aug	1:05:30	67.18%
Notfast Open 10k	10km	13 Jul	39:59	66.82%
Notts AAA Summer League Race 4 - Worksop	5mi	9 Jul	30:35	69.72%
rushcliffe-Principia 10k	10km	15 Jun	40:28	66.02%
Sinfin Classic 10K	10km	1 Jun	41:56	63.71%
Notts AAA Summer League Race 1 - Epperstone	5.84mi	23 Apr	38:05	65.93%
London Marathon	26.2mi	13 Apr	3:04:51	66.51%
Belvoir Half Marathon	13.1mi	30 Mar	1:25:54	67.97%
Ashby 20	20mi	9 Mar	2:19:10	65.66%
EMXC 5 - East Midlands XC League Darley Park - (mens - cross country)	5.5mi	2 Mar	36:58	63.45%
Stamford 30k	30km	10 Feb	2:11:19	64.86%
2007	Distance	Date	Result	WAVA
Clowne Half Marathon	13.1mi	25 Nov	1:31:37	63.73%
Leicester Half Marathon	13.1mi	14 Oct	1:27:53	66.43%
Great North Run	13.1mi	30 Sep	1:34:08	62.02%
Robin Hood Half Marathon	13.1mi	16 Sep	1:28:47	65.76%
Newark Half Marathon	13.1mi	12 Aug	1:30:15	64.69%
Principia 10k	10km	9 Jun	39:42	67.30%
Belvoir Half Marathon	13.1mi	8 Apr	1:29:19	65.37%
Rome Marathon	26.2mi	18 Mar	3:19:47	61.54%
Folksworth 15	15mi	21 Jan	1:47:51	61.99%
2006	Distance	Date	Result	WAVA
Millennium Runs On 10k	10km	31 Dec	41:25	64.51%
Worksop Half Marathon	13.1mi	29 Oct	1:33:26	62.49%
Dumfries Half Marathon	13.1mi	24 Sep	1:33:48	62.24%
Robin Hood Half Marathon	13.1mi	10 Sep	1:30:46	64.32%
Grimsthorpe Castle 10K	10km	28 Aug	43:20	61.65%
Newark Half Marathon	13.1mi	13 Aug	1:30:22	64.61%
Jagermeister 10k	10km	11 Aug	40:17	66.32%
Notsfast 10k	10km	16 Jul	41:26	64.48%
Ramby Prison 10k	10km	18 Jun	41:07	64.98%
Tewkesbury Half Marathon	13.1mi	7 May	1:31:16	63.97%
Paris Marathon	26.2mi	9 Apr	3:33:26	57.61%
Ashby 20	20mi	19 Mar	2:31:48	60.19%
Stamford Striders St Valentine 30k	30km	12 Feb	2:24:08	59.09%
Folksworth 15	15mi	22 Jan	1:52:45	59.29%
2005	Distance	Date	Result	WAVA
Worksop Half Marathon	13.1mi	30 Oct	1:41:03	57.78%
Robin Hood Half Marathon	13.1mi	11 Sep	1:38:46	59.11%
Grimsthorpe Castle 10k	10km	29 Aug	45:22	58.89%
London Marathon	26.2mi	17 Apr	3:50:36	53.32%
Belvoir Half Marathon	13.1mi	3 Apr	1:39:02	58.95%
Ashby 20	20mi	13 Mar	2:46:01	55.04%
Stamford 30K	30km	13 Feb	2:29:00	57.16%
Folksworth 15	15mi	23 Jan	1:57:32	56.88%
2004	Distance	Date	Result	WAVA
Millennium Runs On 10K	10km	28 Dec	42:12	63.31%
Bolsover 10K	10km	19 Dec	45:13	59.09%
Bestwood 10k	10km	10 Oct	45:19	58.96%
Robin Hood Half Marathon	13.1mi	12 Sep	1:42:43	56.84%
Crossdale 10k	10km	5 Sep	45:07	59.22%
Plymouth Half Marathon	13.1mi	30 May	1:49:57	53.10%

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