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Sharms M45

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Races
142
Miles
19386
Miles
22
Miles
2900
Miles
10
WAVA
72.61%
Mile
6:18
5k
18:25
5M
30:26
10k
38:34
10M
1:03:15
Half
1:23:35
20M
2:21:17
Mara
3:08:03
400m
7:57

About Me
Been running for a few years now, started to lose a few pounds and get a bit fitter - the rest as they say is history. Joined Bedford Harriers in May 2008 after running FLM. Now running with a great group of friends that have helped me improve beyond what I ever thought was possible. I consider myself lucky to be in the shape I'm in, rather this than be a lardie! Targets for 2011 - Club Gold Standard (WAVA 70% & over) 5K - 18:31 5 Miles - 30:37 10K - 38:31 10 Miles - 1:03:48 Half - Sub 1:23:00 Marathon - 3:10:00 Show More...

About Me

Been running for a few years now, started to lose a few pounds and get a bit fitter - the rest as they say is history.

Joined Bedford Harriers in May 2008 after running FLM. Now running with a great group of friends that have helped me improve beyond what I ever thought was possible. I consider myself lucky to be in the shape I'm in, rather this than be a lardie!

Targets for 2011 - Club Gold Standard (WAVA 70% & over)

5K - 18:31
5 Miles - 30:37
10K - 38:31
10 Miles - 1:03:48
Half - Sub 1:23:00
Marathon - 3:10:00

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Recent Training
14th May	General	14.4mi	1:41:57
7th May	General	13.8mi	1:28:33
30th Apr	General	12.9mi	1:34:27
28th Apr	General	4.3mi	35:51
26th Apr	General	0.3mi	2:52

12 Month Benchmarks	Run	Bike
Mile	4:57	43
5k	19:31	2:31
5mi	31:52	32:15
10k	39:47	42:18
10mi	1:04:46	1:10:44
Half	1:24:53	1:38:16
20mi	2:56:21	0

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Buddies (7)

Followers (1)

Badges Collected	See available badges
+ 132 others

Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2019	2021
1mi	1	6:18 6:18/mi	59.17		6:18 59.17
3km	1	11:19 6:04/mi	65.55				11:19 65.55
5km	14	18:25 5:56/mi	72.61		21:43 60.10	20:52 62.73	18:25 71.34		19:29 68.07	19:57 66.86	18:37 72.61	19:12 70.40	19:02 71.52
3.5mi	3	23:00 6:34/mi	66.21						25:22 59.23	23:17 64.95	23:00 66.21
4.7mi	1	30:42 6:32/mi	67.18									30:42 67.18
4.9mi	2	33:20 6:48/mi	63.49					33:20 63.49
5mi	19	30:26 6:05/mi	71.31		34:56 61.13	34:36 61.83	30:26 70.68		32:27 66.55	31:03 70.24	31:19 70.06					32:11 71.31
10km	18	38:34 6:12/mi	70.53		45:22 58.91	42:49 62.61	38:59 68.94		40:52 65.98	39:39 68.28	38:34 70.53	39:34 69.12	40:03 68.71
7mi	1	51:50 7:24/mi	59.32							51:50 59.32
7.5mi	1	45:50 6:06/mi	72.39								45:50 72.39
8.6mi	1	1:07:29 7:50/mi	56.04			1:07:29 56.04
10mi	10	1:03:15 6:20/mi	70.55	1:27:20 50.38	1:12:53 60.37	1:11:25 61.72	1:05:26 67.37		1:09:17 63.92	1:07:42 65.64	1:03:15 70.55	1:04:30 69.52
13.1mi	28	1:23:35 6:23/mi	71.01	2:00:28 48.46	1:40:40 58.00	1:36:10 60.78	1:25:45 68.16	1:24:38 69.17	1:28:41 66.16	1:29:16 65.93	1:24:55 69.57	1:23:35 71.01	1:26:10 69.25	1:29:31 67.53
15mi	7	1:39:59 6:40/mi	67.30			2:06:20 52.93	1:48:21 61.77	1:39:59 67.04	1:47:21 62.59	1:44:00 64.80	1:41:38 66.56	1:40:59 67.30
16.5mi	1	1:52:10 6:49/mi	69.91												1:52:10 69.91
30km	6	2:08:16 6:53/mi	67.50				2:14:49 63.24	2:15:26 63.05		2:17:39 62.37	2:10:34 66.01	2:08:16 67.50	2:09:20 67.30
20mi	9	2:21:17 7:04/mi	65.70			2:46:32 54.88	2:23:15 63.86	2:21:17 64.85	2:29:06 61.59	2:25:44 63.21	2:27:55 62.51		2:22:09 65.70
20.1mi	1	2:28:34 7:24/mi	61.76				2:28:34 61.76
26.2mi	12	3:08:03 7:11/mi	66.82		3:54:00 52.54	3:44:31 54.77	3:20:46 61.31		3:15:46 63.12	3:23:12 60.99	3:19:11 62.46	3:13:58 64.44	3:08:03 66.82

2021		Result	WAVA	Distance
4 Jun	Blisworth SB	32:11	71.31	5mi
2019		Result	WAVA	Distance
24 Feb	Naseby 1645 PB	1:52:10	69.91	16.45mi
2017		Result	WAVA	Distance
5 Nov	Lode Half Marathon SB	1:29:31	67.53	13.1mi
2016		Result	WAVA	Distance
1 May	MK Rocket 5k SB	19:02	71.52	5km
17 Apr	Corby 5k	19:36	69.45	5km
10 Apr	Greater Manchester Marathon PB	3:08:03	66.82	26.2mi
28 Mar	Stanwick 10k SB	40:03	68.71	10km
6 Mar	Milton Keynes Festival of Running 20M SB	2:22:09	65.70	20mi
14 Feb	Stamford 30k SB	2:09:20	67.30	30km
6 Feb	Run Eton Dorney half marathon race 1 SB	1:26:10	69.25	13.1mi
2015		Result	WAVA	Distance
4 Oct	Standalone 10K SB	39:34	69.12	10km
27 Sep	Windsor Half Marathon	1:32:01	64.50	13.1mi
6 Sep	Maidenhead Half Marathon	1:27:37	67.74	13.1mi
22 Jul	Doug Anderson 5k SB	19:12	70.40	5km
20 Jun	Greensand Relay Leg 6 PB	30:42	67.18	4.7mi
26 Apr	London Marathon SB	3:13:58	64.44	26.2mi
12 Apr	Sandy 10 SB	1:04:30	69.52	10mi
22 Mar	Reading Half Marathon PB	1:23:35	71.01	13.1mi
15 Feb	Stamford 30k PB	2:08:16	67.50	30km
18 Jan	Folksworth 15 SB	1:40:59	67.30	15mi
2014		Result	WAVA	Distance
30 Nov	Hatfield 5 SB	31:19	70.06	5mi
2 Nov	Squeaky bone trail relay PB	23:00	66.21	3.5mi
22 Oct	Hatfield 5k Series Race 3 SB	18:37	72.61	5km
12 Oct	Daventry 10 PB	1:03:15	70.55	10mi
5 Oct	Standalone 10K PB	38:34	70.53	10km
20 Sep	Round Norfolk Relay - Stage 8 PB	45:50	72.39	7.52mi
14 Sep	Baldock 10k	40:02	67.95	10km
7 Sep	Bedford Harriers 10k	38:47	70.14	10km
17 Aug	Thorney 5 Mile	31:38	68.95	5mi
30 Jul	Doug Anderson 5k	18:58	70.77	5km
20 Jun	Marston Forest 5K	19:15	69.73	5km
8 Jun	Ickenham 5	32:20	67.45	5mi
23 May	Blisworth Friday 5 EMGP Series race 3	31:37	68.98	5mi
5 May	Milton Keynes Marathon	3:40:51	56.34	26.2mi
6 Apr	Paris Marathon SB	3:19:11	62.46	26.2mi
9 Mar	Ashby 20 SB	2:27:55	62.51	20mi
2 Mar	Reading Half Marathon SB	1:24:55	69.57	13.1mi
16 Feb	Stamford 30k SB	2:10:34	66.01	30km
25 Jan	Southern XC Championships (Senior Men)	1:09:45	59.52	15km
19 Jan	Folksworth 15 SB	1:41:38	66.56	15mi
12 Jan	Three Counties Dunstable XC		0.00	4.6mi
4 Jan	Beds & Bucks county XC champs (Mens)		0.00	11km
2013		Result	WAVA	Distance
31 Dec	Waterside 5	32:05	67.98	5mi
15 Dec	East Haddon XC		0.00	5mi
24 Nov	Wing XC		0.00	5mi
23 Nov	Wolverton 5 SB	31:03	70.24	5mi
10 Nov	Wootton XC	27:40	78.83	5mi
3 Nov	Squeaky bone trail relay SB	23:17	64.95	3.5mi
27 Oct	Wellingborough XC	35:00	62.31	5mi
13 Oct	Great Eastern Run	1:31:18	64.46	13.1mi
6 Oct	Standalone 10K SB	39:39	68.28	10km
8 Sep	Maidenhead Half Marathon SB	1:29:16	65.93	13.1mi
1 Sep	Duck N Dash Aquathlon - The Drake	13:10 / 25:37	0.00	600metres/6km
18 Aug	Kimbolton Castle Half Marathon	1:35:44	61.48	13.1mi
21 Jul	Luton 10k	41:54	64.61	10km
14 Jul	Wardown Park 5K SB	19:57	66.86	5km
28 Jun	John O’Callaghan Memorial 5 Mile	32:43	66.31	5mi
26 May	Edinburgh Marathon SB	3:23:12	60.99	26.2mi
8 May	Silverstone 10K EMGP Series race 1	39:43	68.16	10km
7 Apr	Sandy 10 SB	1:07:42	65.64	10mi
24 Mar	Oakley 20 CANCELLED		0.00	20mi
17 Mar	Ashby 20	2:28:41	61.95	20mi
3 Mar	Silverstone Half Marathon	1:29:18	65.91	13.1mi
24 Feb	Tarpley 20 SB	2:25:44	63.21	20mi
17 Feb	Stamford 30k SB	2:17:39	62.37	30km
10 Feb	Folksworth 15 SB	1:44:00	64.80	15mi
5 Jan	Bucks AA & Beds AAA XC County Championships - Senior/Vet Men PB	51:50	59.32	7mi
2012		Result	WAVA	Distance
16 Dec	Three Counties XC - Stopsley		0.00	5mi
9 Dec	Bedford Harriers Half Marathon	1:34:08	62.52	13.1mi
11 Nov	Three Counties XC - Leighton Buzzard		0.00	5mi
4 Nov	Squeaky bone trail relay SB	25:22	59.23	3.5mi
28 Oct	BMW Frankfurt Marathon	3:19:57	61.99	26.2mi
21 Oct	Ampthill Trophy	36:17	59.45	8km
14 Oct	Great Eastern Run SB	1:28:41	66.16	13.1mi
30 Sep	Leighton Buzzard SB	1:09:17	63.92	10mi
9 Sep	Grunty Fen Half Marathon	1:30:42	64.69	13.1mi
2 Sep	Letchworth Duck n dash	13:50 / 24:59	0.00	600metres/6km
29 Jul	Luton A.C. Summer Series	41:15	65.37	10km
25 Jul	Doug Anderson 5k SB	19:29	68.07	5km
22 Jul	Luton A.C. Summer Series	19:44	67.21	5km
29 Jun	luton ac road race SB	32:27	66.55	5mi
13 May	The Primera Swashbuckler Triathlon	18:33 / 2:44:13 / 1:55:25	0.00	1.9km/80km/22km
9 May	Silverstone 10K EMGP Series race 1 SB	40:52	65.98	10km
22 Apr	London Marathon SB	3:15:46	63.12	26.2mi
1 Apr	Oakley 20 SB	2:29:06	61.59	20mi
18 Mar	Ashby 20	2:30:42	60.94	20mi
11 Mar	Silverstone Half Marathon	1:31:02	64.46	13.1mi
4 Mar	Milton Keynes Half Marathon	1:30:24	64.91	13.1mi
22 Jan	Folksworth 15 SB	1:47:21	62.59	15mi
2011		Result	WAVA	Distance
18 Dec	Three Counties Xcountry Race 4 - Stopsley PB	33:20	63.49	4.9mi
11 Dec	Bedford Harriers Half Marathon	1:33:32	62.73	13.1mi
27 Nov	Three Counties XC - Race3 - Letchworth	33:00	64.13	4.9mi
13 Nov	Three Counties XC - race 2	35:12	61.35	5mi
6 Nov	Squeaky Bone Trail Relay		0.00	3.5mi
30 Oct	Three counties XC - race 1	32:10	67.14	5mi
9 Oct	Great Eastern Run	1:49:00	53.71	13.1mi
2 Oct	Bedford Sprint Triathlon	7:57 / 50:29 / 21:58	0.00	400metres/24km/5km
13 Mar	Ashby 20 PB	2:21:17	64.85	20mi
6 Mar	Silverstone Half Marathon SB	1:24:38	69.17	13.1mi
13 Feb	Stamford 30K SB	2:15:26	63.05	30km
23 Jan	Folksworth 15 PB	1:39:59	67.04	15mi
2010		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k SB	38:59	68.94	10km
28 Nov	3CXC: 3, Wootton	30:39	70.18	5mi
27 Nov	Wolverton 5 PB	30:26	70.68	5mi
14 Nov	3CXC: 2, Dunstable	31:40	67.93	5mi
17 Oct	Abingdon Marathon SB	3:20:46	61.31	26.2mi
18 Sep	Round Norfolk Relay - Stage 10 PB	2:28:34	61.76	20.06mi
12 Sep	Swineshead 10 SB	1:05:26	67.37	10mi
5 Sep	Wissey Half Marathon SB	1:25:45	68.16	13.1mi
28 Jul	Doug Anderson 5k PB	18:25	71.34	5km
25 Jul	Luton 10k	41:12	65.07	10km
20 Jul	Fairlands Valley Relays PB	11:19	65.56	3km
18 Jul	Wardown Park 5k	19:26	67.61	5km
25 Jun	John O'Callaghan 5 Mile	32:24	66.18	5mi
18 Jun	Marston Forest 5k	19:04	68.91	5km
25 Apr	London Marathon	3:22:38	60.74	26.2mi
28 Mar	Oakley 20 SB	2:23:15	63.86	20mi
14 Mar	Silverstone Half Marathon	1:29:42	65.16	13.1mi
7 Mar	Nike Milton Keynes Half Marathon	1:28:08	66.32	13.1mi
14 Feb	Stamford 30K SB	2:14:49	63.24	30km
24 Jan	Folksworth 15 SB	1:48:21	61.77	15mi
2009		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k SB	42:49	62.61	10km
15 Nov	St Neots Riverside Half Marathon SB	1:36:10	60.78	13.1mi
25 Oct	Fenland 10 SB	1:11:25	61.72	10mi
4 Oct	Standalone 10k	43:12	61.94	10km
19 Sep	Round Norfolk Relay - Stage 5 PB	1:07:29	56.04	8.61mi
22 Jul	Doug Anderson 5k SB	20:52	62.73	5km
3 Jul	Cranfield 5 SB	34:36	61.83	5mi
19 Apr	Flitwick 10K	44:22	60.31	10km
5 Apr	Paris Marathon SB	3:44:31	54.77	26.2mi
29 Mar	Sandy 10	1:19:18	55.51	10mi
15 Mar	Silverstone Half Marathon	1:40:02	58.38	13.1mi
22 Feb	Bury 20 SB	2:46:32	54.88	20mi
18 Jan	Folksworth 15 SB	2:06:20	52.93	15mi
2008		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	46:45	57.24	10km
19 Oct	Amsterdam Marathon SB	3:54:00	52.54	26.2mi
5 Oct	Standalone 10k	45:38	58.57	10km
28 Sep	Biddenham 10k River Run SB	45:22	58.91	10km
7 Sep	Garden City 10 SB	1:12:53	60.37	10mi
15 Aug	Blisworth 5M SB	34:56	61.13	5mi
20 Jul	NSPCC Milton Keynes Half Marathon SB	1:40:40	58.00	13.1mi
7 Jul	Bedford Harriers Charity Timed Mile PB	6:18	59.17	1mi
20 Jun	Marston Forest 5K SB	21:43	60.10	5km
13 Apr	London Marathon	4:01:42	50.87	26.2mi
30 Mar	Sandy 10	1:19:04	55.65	10mi
9 Mar	Silverstone Half Marathon	1:44:05	56.09	13.1mi
24 Feb	Tunbridge Wells Half Marathon	1:48:26	53.84	13.1mi
2007		Result	WAVA	Distance
28 Oct	Great South Run SB	1:27:20	50.38	10mi
14 Oct	Great Eastern Run SB	2:00:28	48.46	13.1mi
18 Mar	Silverstone Half Marathon	2:03:28	47.29	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
2022	126	114	82	37	0	0	0	0	0	0	0	0	358
2022	0	0	0	36	28	0	0	0	0	0	0	0	64
2021	0	0	0	0	0	0	0	0	0	0	0	10	10
2021	169	81	105	105	138	135	139	183	174	180	136	86	1632
2021	0	192	48	0	0	0	18	0	0	0	0	0	257
2020	177	178	141	248	246	145	176	176	121	112	188	138	2044
2020	0	0	0	11	66	0	4	0	0	0	0	0	81
2019	221	194	189	115	152	131	151	242	243	163	118	157	2077
2019	0	0	0	3	7	0	2	0	11	0	0	0	22
2018	128	155	199	98	122	183	176	218	190	93	182	186	1931
2018	0	0	0	0	25	0	40	0	0	2	0	0	67
2017	146	120	83	71	115	149	185	202	121	98	115	96	1502
2017	24	18	0	0	0	2	0	0	0	0	0	0	45
2016	228	184	199	97	117	88	99	128	99	126	165	166	1694
2016	0	0	0	0	10	19	0	16	3	0	0	0	48
2015	268	260	250	184	100	140	143	134	125	89	132	184	2008
2015	18	8	0	0	23	7	25	239	92	0	0	0	411
2014	0	0	0	0	0	0	0	2.1	0	0	0	0	2.1
2014	206	213	190	121	127	111	102	156	134	107	152	170	1788
2014	0	0	0	0	202	247	800	20	14	0	0	0	1283
2013	0	54	20	0	0	0	31	0	0	0	0	0	105
2012	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2012	196	120	130	142	98	18	0	35	0	0	0	0	740
2012	0	0	0	0	83	37	0	0	0	0	0	0	120
2011	4.5	5.5	4	0	0	0	0	0	0	0	0	0	14
2011	179	127	74	0	0	0	0	1	85	91	101	201	858
2011	0	50	57	0	0	0	0	10	44	51	0	0	213
2010	0.5	0	0	0	0	0	0	0.1	0	0	0	0	0.6
2010	137	165	158	121	127	106	138	150	127	118	98	79	1526
2010	0	0	0	0	0	12	0	9	11	0	0	0	33
2009	0	0	0	0	2.4	1.2	0.3	0.7	0	0	0	0	4.7
2009	113	128	124	88	107	88	65	104	73	83	85	65	1124
2009	0	0	0	0	0	96	86	69	5	0	0	0	257

Thu 21st Apr Apr 21	Fri 22nd Apr Apr 22	Sat 23rd Apr Apr 23	Sun 24th Apr Apr 24	Mon 25th Apr Apr 25	Tue 26th Apr Apr 26	Wed 27th Apr Apr 27
-	-	6mi, 47:14 Run - General Split Summary === 1) 1m - 8:08(8:08/m) 138/155bpm [1122b/mi] 109cal 2) 1m - 7:46(7:46/m) 152/166bpm [1181b/mi] 112cal 3) 1m - 7:49(7:49/m) 157/164bpm [1228b/mi] 115cal 4) 1m - 7:53(7:53/m) 156/164bpm [1231b/mi] 116cal 5) 1m - 7:45(7:45/m) 159/163bpm [1231b/mi] 116cal 6) 1m - 7:51(7:51/m) 160/163bpm [1256b/mi] 116cal 7) 0.01m - 2(6:05/m) 160/160bpm [974b/mi] Add a comment	4mi, 31:19 Run - General Split Summary === 1) 1m - 7:57(7:57/m) 137/154bpm [1089b/mi] 108cal 2) 1m - 7:43(7:43/m) 154/160bpm [1188b/mi] 115cal 3) 1m - 7:44(7:44/m) 151/163bpm [1168b/mi] 108cal 4) 1m - 7:53(7:53/m) 159/164bpm [1253b/mi] 117cal 5) 0m - 1(7:14/m) 155/155bpm [1121b/mi] Add a comment	-	0.3mi, 2:52 Run - General Split Summary === 1) 0.32m - 2:52(8:53/m) 135/142bpm [1200b/mi] 36cal Add a comment 5mi, 31:57 Run - General Split Summary === 1) 0.5m - 3:07(6:15/m) 154/174bpm [964b/mi] 47cal 2) 0.49m - 3:13(6:32/m) 160/172bpm [1047b/mi] 49cal 3) 0.49m - 3:13(6:31/m) 162/172bpm [1057b/mi] 49cal 4) 0.5m - 3:10(6:23/m) 157/178bpm [1003b/mi] 49cal 5) 0.49m - 3:10(6:24/m) 163/176bpm [1042b/mi] 48cal 6) 0.5m - 3:10(6:18/m) 164/175bpm [1033b/mi] 50cal 7) 0.49m - 3:11(6:27/m) 157/173bpm [1012b/mi] 47cal 8) 0.49m - 3:15(6:34/m) 161/172bpm [1056b/mi] 48cal 9) 0.5m - 3:15(6:29/m) 162/172bpm [1051b/mi] 49cal 10) 0.5m - 3:13(6:27/m) 163/172bpm [1051b/mi] 49cal Add a comment 1mi, 7:38 Run - General Split Summary === 1) 1m - 7:37(7:37/m) 143/160bpm [1088b/mi] 106cal 2) 0m - 1(4:15/m) 154/154bpm [655b/mi] Add a comment	-
Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4
4.3mi, 35:51 Run - General Split Summary === 1) 1m - 8:43(8:43/m) 125/144bpm [1090b/mi] 110cal 2) 1m - 8:19(8:19/m) 144/152bpm [1197b/mi] 115cal 3) 1m - 8:26(8:26/m) 141/151bpm [1188b/mi] 115cal 4) 1m - 8:13(8:13/m) 148/155bpm [1217b/mi] 118cal 5) 0.25m - 2:10(8:39/m) 142/149bpm [1229b/mi] 30cal Add a comment	-	12.9mi, 1:34:27 Bike - General Split Summary === 1) 5m - 34:20(6:52/m) 103/150bpm [707b/mi] 215cal 2) 5m - 38:24(7:41/m) 99/129bpm [760b/mi] 189cal 3) 2.88m - 21:42(7:33/m) 101/116bpm [763b/mi] 116cal Add a comment	-	-	-	-
Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11
-	-	13.8mi, 1:28:33 Bike - General Split Summary === 1) 5m - 29:48(5:58/m) 107/133bpm [638b/mi] 215cal 2) 5m - 35:15(7:03/m) 89/131bpm [627b/mi] 142cal 3) 3.81m - 23:29(6:10/m) 105/146bpm [647b/mi] 159cal Add a comment	-	-	-	-
Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18
-	-	14.4mi, 1:41:57 Bike - General Split Summary === 1) 5m - 39:08(7:50/m) 92/138bpm [720b/mi] 200cal 2) 5m - 33:45(6:45/m) 104/129bpm [702b/mi] 202cal 3) 4.38m - 29:05(6:38/m) 99/151bpm [657b/mi] 142cal Add a comment	-	-	-	-

Sharms M45

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