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The Plod
M55

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San Domenico RC

Races
209
Miles
2323
WAVA
78.01%
100m
16
400m
1:06
800m
2:30
1500m
5:15
3000m
11:15
5000m
20:01
5k
18:35
5M
31:11
10k
38:28
10M
1:02:32
Half
1:24:34
Mara
3:05:13
10M
25:15
40k
1:16:10
56M
3:13:41
112M
7:11:15
1500m
30:47
2.4M
1:19:45

About Me
I run with my dog; Tess, a rescued mongrel jack russel/collie/whippet type thing. She won't let me out without her! I organise the Merthyr Police 10k and my goal is to run the London marathon when I am 90. Show More...

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Best Times
Best WAVA

Dist	Races	PB	WB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014
100m	1	16 4:17/mi	66.36					16 66.36
300m	1	48 4:17/mi	74.24				48 74.24
400m	2	1:06 4:26/mi	70.97		1:06 70.97		1:11 66.92
800m	3	2:30 5:02/mi	73.54				2:30 73.54	2:40 69.59
1500m	4	5:15 5:38/mi	73.29		5:16 71.49		5:15 72.79					5:25 73.29	5:37 71.24
3000m	3	11:15 6:02/mi	68.45				11:36 65.89	11:15 68.45					13:42 58.41
2mi	2	12:02 6:01/mi	71.35									12:06 70.41	12:02 71.35
3.1mi	1	19:51 6:24/mi	73.43										19:51 73.43
5000m	58	20:01 6:27/mi	72.98										20:01 72.98
5.2km	1	20:11 6:15/mi	72.95						20:11 72.95
5.6km	1	21:06 6:04/mi	78.01										21:06 78.01
4mi	8	25:32 6:23/mi	72.89					25:32 71.28	25:38 71.56			29:09 64.98	25:59 72.89
5mi	11	31:11 6:14/mi	72.67		32:07 70.01	31:11 72.67	32:59 68.71	34:31 66.18	32:19 71.25		33:14 70.42
5.1mi	1	35:56 7:03/mi	67.53										35:56 67.53
5.3mi	2	38:02 7:11/mi	64.17						38:02 64.17
5.7mi	1	37:47 6:38/mi	69.21					37:47 69.21
6mi	5	39:20 6:33/mi	68.32		39:20 68.32		40:07 68.06					43:11 66.43
10km	29	38:28 6:11/mi	72.35		38:28 72.35	42:22 66.74	39:31 71.56	39:54 71.45	39:53 72.06	41:11 70.36		40:56 71.97	41:11 72.14
10.2km	1	45:25 7:10/mi	64.55						45:25 64.55
7mi	5	48:35 6:56/mi	67.34					48:49 66.47	48:35 67.34
12km	1	55:06 7:23/mi	64.85									55:06 64.85
7.5mi	1	48:06 6:25/mi	72.28					48:06 72.28
8mi	1	51:23 6:25/mi	72.76						51:23 72.76
9.1mi	1	1:04:01 7:02/mi	66.13				1:04:01 66.13
9.6mi	2	1:02:27 6:30/mi	73.30							1:02:27 73.30	1:03:06 73.16
10mi	15	1:02:32 6:15/mi	72.88	1:02:32 72.88	1:04:20 71.41		1:07:17 69.40	1:06:53 70.39	1:05:25 72.57		1:07:10 71.88	1:09:15 70.31
10.6mi	1	1:09:16 6:32/mi	73.26							1:09:16 73.26
10.8mi	1	1:11:17 6:38/mi	71.00					1:11:17 71.00
10.8mi	1	1:09:11 6:24/mi	76.01									1:09:11 76.01
11mi	4	1:13:02 6:38/mi	70.33				1:13:02 70.33	1:25:21 60.68	1:27:44 59.52
12.3mi	1	1:24:57 6:54/mi	71.80										1:24:57 71.80
20km	2	1:40:28 8:05/mi	59.78							1:40:28 59.78
12.8mi	1	1:30:05 7:02/mi	70.48										1:30:05 70.48
13mi	1	1:57:44 9:03/mi	54.77									1:57:44 54.77
13.1mi	5	1:24:34 6:27/mi	73.85				1:24:34 73.63	1:25:01 73.85			1:27:10 73.27
24km	1	2:58:00 11:56/mi	41.65									2:58:00 41.65
16mi	2	2:06:01 7:53/mi	61.01					2:06:01 61.01	2:08:08 60.50
26.2mi	2	3:05:13 7:04/mi	68.20	3:05:13 68.20	3:26:41 61.62

2014		Result	WAVA	Distance
24 Aug	Tuska Sprint Triathlon	/ /	0.00	750metres/20km/5km
22 Jun	Caerphilly 10k		0.00	10km
15 Jun	Porthcawl Standard Triathlon	38:45 / 1:16:10 / 47:40	0.00	1.5km/40km/10km
11 Jun	PSUK Track and Field Champs, Hillingdon SB	5:37	71.24	1500m
11 Jun	PSUK track and Field Champs, Hillingdon SB	13:42	58.41	3000m
11 Jun	PSUK Track and Field Champs, Hillingdon PB	20:01	72.98	5000m
8 Jun	Welsh Castles leg 15 - Red Kite Centre to Brecon PB	1:30:05	70.48	12.8mi
7 Jun	Welsh Castles Relay: Day 1 Stage 3 Criccieth to Maentwrog 12.3m PB	1:24:57	71.80	12.3mi
4 Jun	Merthyr Cycle club 10m Time Trial - Glynneath	27:06	0.00	10mi
31 May	Pontypridd Park run	19:52	73.53	5km
25 May	Treforest 10k SB	41:11	72.14	10km
21 May	Merthyr Cycle Club 10m TT, Resolven.	25:15	0.00	10mi
18 May	Slateman Triathlon	30:06 / 1:40:22 / 56:25	0.00	1000metres/51km/11km
13 May	Celtic Series 10m Time Trial - Cwmcarn		0.00	10mi
29 Apr	Pentyrch Hill Race	55:53	60.53	7mi
26 Apr	Pontypridd park run	20:11	72.38	5km
19 Apr	Pontypridd park run PB	19:51	73.43	3.1mi
15 Apr	Rose Inn Relays, Redwick, Gwent PB	12:02	71.35	2mi
13 Apr	Vale of Glamorgan Duathlon	/ 47:53 /33:45	0.00	0km/26km/8km
6 Apr	Isca Duathlon	/ 31:30 /40:07	0.00	0km/16.35km/8.4km
3 Apr	San Domenico Handicap - Sophia Gardens SB	25:59	72.89	4mi
29 Mar	Pontypridd Park Run	19:45	73.97	5km
22 Mar	Mumbles Duathlon	/ 1:04:11 /41:08	0.00	0km/32km/10km
16 Mar	Welsh Road Relays - Pontypridd PB	21:06	78.01	5.6km
9 Mar	Celtic Series Cycle 10mile Time Trial - Resolven	26:06	0.00	10mi
8 Mar	Pontypridd Park Run SB	19:25	75.24	5km
1 Mar	Pontypridd Park Run	19:42	74.16	5km
22 Feb	Pontypridd Park Run	19:31	74.85	5km
8 Feb	pontypridd park run	20:21	71.79	5km
12 Jan	West Glamorgan League - Corus Lake PB	35:56	67.53	5.1mi
11 Jan	Pontypridd Park Run	19:47	73.84	5km
4 Jan	Pontypridd Park Run	19:55	73.35	5km
2013		Result	WAVA	Distance
28 Dec	San Domenico Handicap - Llwyn Hir SB	29:09	64.98	4mi
14 Dec	Pontypridd Park Run	19:46	73.91	5km
8 Dec	Gwent League XC - Bath - Senior Men	42:02	70.68	10km
7 Dec	Pontypridd Park Run	19:49	73.72	5km
30 Nov	Pontypridd parkrun	19:43	74.09	5km
23 Nov	Pontypridd Park run	19:59	73.11	5km
17 Nov	Sospan Road Runners MT10	1:11:32	68.65	10mi
10 Nov	Gwent League XC - Bridgend - Senior Men SB	43:11	66.43	6mi
9 Nov	Pontypridd Park run #5	19:57	73.23	5km
3 Nov	Bog and Bryn Challenge PB	1:57:44	54.77	13mi
2 Nov	Pontypridd park run	19:52	73.53	5km
26 Oct	Pontypridd parkrun #3	20:10	72.44	5km
19 Oct	Gwent League XC - Pontypool - Senior Men	38:04	71.20	9.2km
22 Sep	The Bath Duathlon	/ 1:18:50 /42:00	0.00	0km/40km/10km
8 Sep	Ironman Wales	1:41:52 / 7:17:17 / 4:18:43	0.00	2.4miles/112miles/26.2miles
3 Sep	Rose Inn Relays SB	12:06	70.41	2mi
3 Aug	Wales Triathlon	52:59 / 3:13:41 / 1:58:39	0.00	1.2miles/56miles/13.1miles
7 Jul	Rhondda Fun Run SB	1:09:15	70.31	10mi
3 Jul	PSUK 5000m track SB	19:33	74.14	5km
3 Jul	PSUK Track & field Champs 1500m SB	5:25	73.29	1500m
23 Jun	Caerphilly 10k SB	40:56	71.97	10km
8 Jun	Welsh Castles leg 2, Penygroes to Criccieth PB	1:09:11	76.01	10.8mi
2 Jun	Tata Steel Olympic Triathlon	30:47 / 1:17:57 / 39:47	0.00	1500metres/38km/10km
19 May	Snowdonia Slateman Triathlon	28:05 / 1:41:02 / 54:00	0.00	1km/51km/11km
7 Apr	Isca Duathlon	/ 34:14 /38:08	0.00	0km/16.35km/8.4km
23 Mar	Mumbles Duathlon	/ 1:07:38 /42:23	0.00	0km/32km/10km
20 Mar	PSUK National Cross Country Champs - Men PB	55:06	64.85	12km
10 Mar	Celtic Series Time Trial	30:48	0.00	10mi
19 Jan	The Fan Dance PB	2:58:00	41.65	24km
2012		Result	WAVA	Distance
4 Nov	Fairwater Runners Present The Bog and Bryn Challenge	1:49:03	56.02	20km
14 Oct	Cardiff Half Marathon SB	1:27:10	73.27	13.1mi
26 Sep	PSUK 10 mile Road Race - Sandringham SB	1:07:10	71.88	10mi
16 Sep	Ironman Wales	1:21:17 / 7:11:15 / 3:25:52	0.00	2.4miles/112miles/26.2miles
1 Jul	trentham gatorade big half	1:04:28 / 3:03:01 / 1:47:49	0.00	1.2miles/58miles/13.1miles
9 Jun	Welsh Castles Relay Stage 5 - Harlech to Barmouth SB	1:03:06	73.16	9.6mi
7 May	Cardiff Bay 5 SB	33:14	70.42	5mi
25 Apr	Pentyrch Hill Race	59:00	56.37	7mi
2011		Result	WAVA	Distance
13 Nov	Gwent XC League -12 Senior Men, Bath University, Claverton Down	43:52	66.60	10km
9 Oct	Gwent Cross Country League - Bridgend - Senior Men	45:42	63.40	10km
11 Sep	Ironman Wales	1:19:45 / 7:31:57 / 4:40:02	0.00	2.4miles/112miles/26.2miles
31 Jul	Tenby 10k SB	41:11	70.36	10km
10 Jul	trentham gatorade big half	47:35 / 3:00:56 / 1:58:15	0.00	1.2miles/58miles/13.1miles
12 Jun	Welsh Castles Relay Stage 13 - Crossgates to Builth Wells PB	1:09:16	73.26	10.6mi
11 Jun	Welsh Castles Relay Stage 5 - Harlech to Barmouth PB	1:02:27	73.30	9.6mi
17 Apr	Offas Orror 20k PB	1:40:28	59.78	20km
20 Feb	Reverse 10	1:17:16	61.96	10mi
12 Feb	Gwent League Brecon Senior Men	43:50	66.10	10km
2010		Result	WAVA	Distance
28 Nov	RNLI Reindeer Run - Margam Country Park	42:40	67.91	10km
24 Oct	Milford and Keyhaven 5 mile Road Race	32:32	70.78	5mi
8 Sep	PSUK Manchester 10 Mile	1:08:57	68.85	10mi
4 Sep	Tydfilians' Roman Run SB	2:08:08	60.50	16mi
10 Aug	Rose Inn Series Race 4 SB	25:38	71.56	4mi
7 Aug	Cardiff parkrun	19:45	71.69	5km
25 Jul	Tenby 10k	41:45	68.84	10km
14 Jul	Cwmcarn Scenic 7 PB	48:35	67.34	7mi
30 Jun	Llanownno 5 Mile	34:07	67.49	5mi
26 Jun	Cardiff 5K Parkrun	19:57	70.97	5km
13 Jun	Welsh Castles Relay Stage 14 - Builth Wells to Drovers Arms SB	1:27:44	59.52	11mi
12 Jun	Welsh Castles Relay Stage 7 - Dolgellau to Dinas Mawddwy	1:09:35	68.22	10mi
29 May	Cardiff 5K Parkrun	19:41	71.93	5km
26 May	Merthyr Mawr Lane 5K	19:31	72.54	5km
16 May	Sirhowy Challenge	1:16:02	62.44	10mi
15 May	Cardiff 5K Parkrun	19:42	71.87	5km
8 May	Cardiff 5K Parkrun	21:12	66.78	5km
3 May	Cardiff Bay 5	32:51	70.09	5mi
27 Apr	Pentyrch Hill Race	55:45	53.93	6.5mi
14 Apr	San Domenico Handicap - Port O' Call	25:56	70.73	4mi
11 Apr	Welsh Road Relays PB	20:11	72.95	5.2km
10 Apr	Cardiff 5K Parkrun SB	19:25	72.92	5km
4 Apr	Teifi 10 SB	1:05:25	72.57	10mi
27 Mar	Cardiff 5K Parkrun	20:10	70.21	5km
21 Mar	Atlantic College 10K SB	39:53	72.06	10km
14 Mar	Drovers Run	43:40	64.61	6.1mi
13 Mar	Cardiff 5K Parkrun	21:49	64.90	5km
10 Mar	PSUK National Cross-Country Championships PB	45:25	64.54	10.2km
6 Mar	Gwent League Bristol - Senior Men	41:19	66.78	9.6km
27 Feb	Cardiff 5K Parkrun	19:35	72.30	5km
21 Feb	Pontypridd Reverse 10	1:06:21	71.55	10mi
17 Feb	Adrian Ellis Memorial cross country PB	38:02	64.17	5.3mi
7 Feb	West Glamorgan League - Gnoll Park - Men	36:34	62.97	5mi
6 Feb	Cardiff 5K Parkrun	20:39	68.56	5km
31 Jan	Lliswerry 8 PB	51:23	72.76	8mi
9 Jan	The Kymin (AS)	40:16	45.56	4mi
3 Jan	Old Father Time 5 Mile SB	32:19	71.25	5mi
2009		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite	19:29	72.67	5km
28 Nov	Cardiff 5K Parkrun	19:10	73.87	5km
21 Nov	Cardiff 5K Parkrun	19:21	73.17	5km
14 Nov	Cardiff 5K Parkrun	20:19	69.69	5km
31 Oct	Cardiff 5K Parkrun	19:17	73.42	5km
25 Oct	Tour of Torfaen Half Marathon SB	1:25:01	73.85	13.1mi
17 Oct	Cardiff 5K Parkrun SB	19:03	73.75	5km
11 Oct	Gwent League XC - Bridgend Senior Men /	41:32	68.64	10km
10 Oct	Cardiff 5K Parkrun	19:57	70.43	5km
4 Oct	West Glamorgan League - Ystradgynlais PB	37:47	69.21	5.7mi
3 Oct	Cardiff parkrun	19:31	71.99	5km
19 Sep	Cardiff 5K Parkrun	19:17	72.86	5km
16 Sep	PSUK 10 Mile Road Race Llandudno	1:06:53	70.39	10mi
12 Sep	Cardiff parkrun	19:24	72.42	5km
5 Sep	Tydfilians' Roman Run PB	2:06:01	61.01	16mi
31 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	51:34	55.28	10km
29 Aug	Cardiff 5K Parkrun	19:22	72.55	5km
11 Aug	Rose Inn Series Race 4	26:04	69.82	4mi
26 Jul	Trots Tenby 10k	41:21	68.94	10km
15 Jul	Cwmcarn Scenic 7 SB	48:49	66.47	7mi
14 Jul	Rose Inn Series Race 3	25:53	70.32	4mi
5 Jul	Aberdare 10K SB	39:54	71.45	10km
27 Jun	Cardiff 5K Parkrun	19:43	71.26	5km
24 Jun	SSAFA 5K Series Race 2	19:28	72.17	5km
14 Jun	Welsh Castles Relay Stage 14 - Builth Wells to Drovers Arms SB	1:25:21	60.68	11mi
13 Jun	Welsh Castles Relay Stage 2 - Penygroes to Criccieth PB	1:11:17	71.00	10.75mi
9 Jun	Rose Inn Series Race 2 PB	25:32	71.28	4mi
30 May	Cardiff 5K Parkrun	19:41	71.38	5km
27 May	Merthyr Mawr Lane 5K	19:37	71.62	5km
23 May	Cardiff 5K Parkrun	19:40	71.44	5km
20 May	SSAFA Series Race 1	19:35	71.74	5km
17 May	Sirhowy Challenge	1:17:00	67.25	11mi
29 Apr	Welsh Masters Track and Field April 100 Metres PB	16	66.36	100m
29 Apr	Welsh Masters Track and Field April 3000 Metres PB	11:15	68.45	3000m
29 Apr	Welsh Masters Track and Field April 800 Metres SB	2:40	69.59	800m
19 Apr	Porthkerry Plod SB	34:31	66.18	5mi
18 Apr	Cardiff 5K Parkrun	19:38	71.56	5km
11 Apr	Cardiff 5K Parkrun	19:35	71.74	5km
4 Apr	Cardiff 5K Parkrun	19:26	72.30	5km
29 Mar	The Drovers Run	43:34	63.18	6mi
21 Mar	Cardiff 5K Parkrun	19:37	71.62	5km
11 Mar	PSUK Cross Country Championships PB	48:06	72.28	7.5mi
4 Mar	Adrian Ellis Memorial XC race	38:54	62.24	5.3mi
1 Mar	St David's Day 5K	19:24	72.42	5km
22 Feb	Pontypridd Reverse 10 SB	1:06:53	70.39	10mi
2008		Result	WAVA	Distance
14 Dec	Merthyr Mawr Christmas Pudding Race		0.00	10km
26 Oct	Tour of Torfaen PB	1:24:34	73.63	13.1mi
19 Oct	Cardiff Half Marathon	1:26:14	71.61	13.1mi
18 Oct	Gwent League Cross Country - Leckwith	46:46	60.47	10km
12 Oct	Gwent League XC senior men - Bridgend	40:55	69.11	10km
20 Sep	Cardiff 5K Parkrun SB	18:56	73.64	5km
7 Sep	HSBC Cardiff 10km SB	39:31	71.56	10km
3 Sep	PSUK 10 mile race Whitstable SB	1:07:17	69.40	10mi
25 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	50:56	55.52	10km
21 Aug	Les Croupiers 5k Time Trial	19:25	71.81	5km
20 Aug	Welsh Masters Track and Field 300 Metres PB	48	74.24	300m
20 Aug	Welsh Masters Track and Field 800 Metres PB	2:30	73.54	800m
20 Aug	Welsh Masters Track and Field 1500 Metres PB	5:15	72.79	1500m
27 Jul	Tenby 10k	40:44	69.42	10km
16 Jul	Merthyr Mawr Countryside 5 miles SB	32:59	68.71	5mi
5 Jul	Llanwono Forest Race SB	40:07	68.06	6mi
29 Jun	Abertillery 10k	40:39	69.56	10km
22 Jun	Llanelli Waterside 10K	41:36	67.98	10km
18 Jun	Welsh Masters Track and Field	2:47	66.05	800m
18 Jun	Welsh Masters Track and Field SB	11:36	65.89	3000m
18 Jun	Welsh Masters Track and Field SB	1:11	66.92	400m
15 Jun	Welsh Castles Relay Stage 20 - Caerphilly Castle to Cardiff Castle PB	1:13:02	70.33	11mi
14 Jun	Welsh Castles Relay Stage 1 - Caernarfon to Penygroes PB	1:04:01	66.13	9.1mi
28 May	Merthyr Mawr Lane 5K	19:54	70.07	5km
29 Apr	Pentyrch Hill Race	55:37	57.87	7mi
27 Apr	Porthkerry Plod	34:28	65.75	5mi
6 Apr	Cancer Care Cymru 5K	19:12	72.62	5km
16 Mar	Forest of Dean Spring Half	1:32:47	66.55	13.1mi
1 Mar	Gwent League - Blaise Castle Senior Men	41:37	67.95	10km
9 Feb	Gwent League Brecon Senior Men	45:54	64.56	10.48km
6 Feb	PSUK cross country, Pontypool Park	55:19	51.12	10km
2007		Result	WAVA	Distance
26 Dec	Glyn Neath 5 Miles PB	31:11	72.67	5mi
16 Dec	Merthyr Mawr Christmas Pudding Race SB	42:22	66.75	10km
2006		Result	WAVA	Distance
31 Dec	Old Father Time SB	32:07	70.01	5mi
24 Sep	Swansea Bay 10K	39:37	70.25	10km
14 Sep	PSUK 10 mile road race SB	1:04:20	71.41	10mi
3 Sep	Cardiff 10K	39:10	71.06	10km
28 Aug	Machen Mountain Run	49:34	54.22	6mi
17 Aug	The Race of Truth - Les Croupiers 5K Time Trial	18:42	73.45	5km
8 Aug	Welsh Masters Track & Field - Leckwith PB	1:06	70.97	400m
8 Aug	Welsh Masters Track & Field - Leckwith SB	5:16	71.49	1500m
6 Aug	Brecon 10	1:08:09	67.41	10mi
30 Jul	Tenby 10K	40:06	69.40	10km
26 Jul	SSAFA 5K Series - Race 3	19:03	72.10	5km
8 Jul	Llanwono Forest Race PB	39:20	68.32	6mi
2 Jul	Rhondda 10K Fun Run PB	38:28	72.35	10km
25 Jun	Llanelli Millennium Coast 10k	40:03	69.49	10km
21 Jun	SSAFA 5K Series - Race 1 PB	18:35	73.91	5km
23 Apr	London Marathon SB	3:26:41	61.62	26.2mi
2005		Result	WAVA	Distance
17 Sep	PSUK 10 Mile Road Race, Bangor, Northern Ireland PB	1:02:32	72.88	10mi
17 Apr	London Marathon PB	3:05:13	68.20	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2010	41	0	0	0	0	0	0	0	0	0	0	0	41
2009	38	115	129	120	86	169	150	0	0	0	0	44	851
2008	85	125	140	135	99	122	129	128	132	149	126	61	1431

Fri 24th Feb Feb 24	Sat 25th Feb Feb 25	Sun 26th Feb Feb 26	Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2
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Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9
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Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16
-	-	-	-	-	-	-
Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23
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