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Sime
M45

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San Domenico RC

Races
101
Miles
16825
Miles
7
Miles
17322
Miles
4
WAVA
75.97%
5k
18:50
5M
30:46
10k
38:45
10M
1:30:36
Half
1:20:11
20M
2:42:51
Mara
3:22:03
20k
30:12

About Me
Joined San Domenico RC earlier this year and it's really improved my running, new PB in Cardiff half of 1.24 and now looking for sub 3.20 in Snowdonia Marathon. Qualified for Team GB age group for European Duathlon Championships in Germany in 2016. Show More...

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Recent Training
8th Feb	General	5mi	45:16
6th Feb	General	3.7mi	32:54
4th Feb	General	3.2mi	37:02
2nd Feb	General	4.4mi	51:39
30th Jan	General	4.3mi	43:53

12 Month Benchmarks	Run	Bike
Mile	7:27	1:39
5k	24:22	7:07
5mi	40:57	12:07
10k	52:15	15:24

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Buddies (3)

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Best Times
Best WAVA

Dist	Races	PB	WB	2001	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
3mi	2	18:28 6:09/mi	72.71			19:54 63.75									18:28 72.71
5km	10	18:50 6:04/mi	73.83										19:04 71.90		18:50 73.83	18:51 73.77
4mi	1	26:20 6:35/mi	68.48														26:20 68.48
5mi	3	30:46 6:09/mi	72.31			35:44 59.87						30:46 71.80			31:15 72.31
10km	34	38:45 6:14/mi	71.93		49:55 53.61	43:57 61.00	42:56 62.60	42:35 63.32	42:51 63.18	44:43 60.83	40:27 67.61	38:59 70.59	38:45 71.52		39:08 71.93	40:23 70.25
7mi	4	1:05:05 9:18/mi	47.71								1:05:05 47.71
7.8mi	1	1:08:00 8:46/mi	50.29							1:08:00 50.29
8mi	3	50:02 6:15/mi	72.96				56:14 61.92	55:46 62.58								50:02 72.96
10mi	3	1:30:36 9:04/mi	48.65		1:47:45 40.86	1:30:36 48.65
11mi	1	1:18:20 7:07/mi	64.71													1:18:20 64.71
13.1mi	17	1:20:11 6:07/mi	75.97			1:39:48 58.56	1:33:18 62.64	1:32:05 63.57	1:38:35 59.52		1:31:09 65.11	1:26:04 69.33	1:27:03 68.97	1:30:45 66.61	1:24:15 72.31	1:20:11 75.97	1:36:30 64.17
20mi	2	2:42:51 8:09/mi	56.26				2:50:52 53.54	2:42:51 56.26
22mi	2	3:28:18 9:28/mi	49.05					3:48:00 44.31				3:28:18 49.05
26.2mi	10	3:22:03 7:43/mi	63.12	4:32:47 45.07			4:02:12 50.82	3:32:45 57.95	3:42:26 55.55			3:22:03 62.19	3:28:26 60.66	3:36:50 58.31	3:23:14 63.12	3:34:51 60.20
32mi	1	6:33:40 12:18/mi	41.15														6:33:40 41.15
50mi	1	9:04:56 10:54/mi	50.00									9:04:56 50.00

2017		Result	WAVA	Distance
1 Oct	Cardiff Half Marathon SB	1:36:30	64.17	13.1mi
25 Apr	Pentyrch Hill Race	55:38	57.87	7mi
20 Apr	San Domenico Handicap - Sophia Gardens PB	26:20	68.48	4mi
1 Apr	Vale of Glamorgan Coastal Ultra PB	6:33:40	41.15	32mi
18 Feb	HOKA One One Winter Trail Wales Half Marathon	1:48:16	56.73	13.1mi
2016		Result	WAVA	Distance
31 Dec	Colby parkrun	19:50	70.62	5km
17 Dec	Colby parkrun	19:18	72.57	5km
11 Dec	Merthyr Mawr Christmas Pudding Run 10K	43:50	64.72	10km
26 Nov	Colby parkrun	19:10	73.07	5km
12 Nov	Gwent League Brecon Senior Men	41:50	67.82	10km
29 Oct	Snowdonia Marathon	3:44:41	57.57	26.2mi
22 Oct	Colby parkrun	19:21	72.38	5km
16 Oct	Bedford Autodrome duathlon race 2 ( ETU sprint qualifier)	/ 30:12 /26:53	0.00	0km/20km/7.5km
2 Oct	Cardiff Half Marathon	1:25:44	71.64	13.1mi
18 Sep	London Duathlon	/ 1:15:10 /1:00:00	0.00	0km/44km/15km
11 Sep	Cardiff 10K SB	40:23	70.25	10km
10 Jul	The Wales Marathon SB	3:34:51	60.20	26.2mi
22 Jun	SSAFA 5K Series Race 2	19:04	73.46	5km
5 Jun	Welsh Castles Relay Stage 14 - Builth Wells to Drovers Arms PB	1:18:20	64.71	11mi
22 May	Velothon Wales	4:08:32	0.00	140km
21 May	Cardiff parkrun	19:36	70.95	5km
18 May	SSAFA 5K Series Race 1	19:24	71.68	5km
26 Apr	Pentyrch Hill Race	53:58	59.19	7mi
26 Mar	IAAF World Half Marathon Championships	1:25:32	71.22	13.1mi
21 Feb	Hoka One One Trail Half marathon PB	1:20:11	75.97	13.1mi
31 Jan	Lliswerry 8 PB	50:02	72.96	8mi
24 Jan	British Athletics Cross Challenge - Cardiff - Senior Men	48:50	57.64	10km
16 Jan	Cardiff parkrun SB	18:51	73.77	5km
2015		Result	WAVA	Distance
26 Dec	Glynneath Boxing Day 5 SB	31:15	72.31	5mi
13 Dec	Merthyr Mawr Christmas Pudding Race	43:11	65.19	10km
12 Dec	welsh inter regional cross country	40:37	65.15	9.4km
5 Dec	Gwent League XC - Blaise Castle, Bristol - Senior Men	40:49	71.03	6.4mi
8 Nov	Gwent League Llandaff Fields Cardiff Senior Men	42:01	67.00	10km
24 Oct	Snowdonia Marathon SB	3:23:14	63.12	26.2mi
4 Oct	Cardiff Half Marathon SB	1:24:15	72.31	13.1mi
6 Sep	Cardiff 10K SB	39:08	71.93	10km
22 Jul	SSAFA 5K Series Race 3 PB	18:50	73.83	5km
8 Jul	Cosmeston Relays PB	18:28	72.71	3mi
2014		Result	WAVA	Distance
5 Oct	Cardiff Half Marathon SB	1:30:45	66.61	13.1mi
13 Apr	London Marathon SB	3:36:50	58.31	26.2mi
22 Mar	Mumbles Duathlon	/ 1:03:50 /39:24	0.00	0km/32km/10km
2013		Result	WAVA	Distance
15 Dec	Merthyr Mawr Christmas Pudding Race	44:11	62.73	10km
7 Dec	Cardiff Parkrun SB	19:04	71.90	5km
26 Oct	Snowdonia Marathon SB	3:28:26	60.66	26.2mi
6 Oct	Cardiff Half Marathon SB	1:27:03	68.97	13.1mi
22 Sep	Swansea Bay 10K	38:48	71.43	10km
8 Sep	Cardiff 10K PB	38:45	71.52	10km
2012		Result	WAVA	Distance
26 Dec	Glynneath Boxing Day 5 miles PB	30:46	71.80	5mi
16 Dec	Merthyr Mawr Christmas Pudding Race	45:42	60.22	10km
14 Oct	Cardiff Half Marathon SB	1:26:04	69.33	13.1mi
30 Sep	Berlin Marathon PB	3:22:03	62.19	26.2mi
23 Sep	Swansea Bay 10k SB	38:59	70.59	10km
17 Jun	Llanelli 10K	39:21	69.94	10km
9 Jun	Man Versus Horse PB	3:28:18	49.05	22mi
20 May	City Ultra Cardiff PB	9:04:56	50.00	50mi
25 Apr	Pentyrch Hill Race	57:34	53.94	7mi
4 Mar	Llanelli Waterside Half Marathon	1:26:55	68.28	13.1mi
2011		Result	WAVA	Distance
18 Dec	Merthyr Mawr Christmas Pudding Race	47:25	57.68	10km
16 Oct	Cardiff Half Marathon SB	1:31:09	65.11	13.1mi
25 Sep	Swansea Bay 10k SB	40:27	67.61	10km
11 Sep	Cardiff 10k	40:37	67.33	10km
19 Jun	Llanelli Waterside 10k	51:57	52.64	10km
11 Jun	Man Vs Horse (3rd Relay leg) PB	1:05:05	47.71	7mi
2010		Result	WAVA	Distance
26 Sep	Swansea Bay 10k SB	44:43	60.83	10km
14 Jun	Man V Horse (1st Relay leg) PB	1:08:00	50.29	7.75mi
2009		Result	WAVA	Distance
4 Oct	Men's Health Survival of the Fittest	1:17:25	34.97	10km
27 Sep	Swansea Bay 10K SB	42:51	63.18	10km
6 Sep	Cardiff 10K	43:39	62.02	10km
26 Apr	London Marathon SB	3:42:26	55.55	26.2mi
8 Mar	Llanelli Waterside Half Marathon SB	1:38:35	59.52	13.1mi
2008		Result	WAVA	Distance
19 Oct	Cardiff Half Marathon	1:33:10	62.98	13.1mi
21 Sep	Swansea Bay 10K SB	42:35	63.32	10km
7 Sep	HSBC Cardiff 10km	43:13	62.39	10km
22 Jun	Llanelli Waterside 10K	43:44	61.66	10km
14 Jun	Man Versus Horse SB	3:48:00	44.31	22mi
25 May	Edinburgh Marathon SB	3:32:45	57.95	26.2mi
9 Mar	San Domenico 20 PB	2:42:51	56.26	20mi
2 Mar	Llanelli Waterside Half Marathon SB	1:32:05	63.57	13.1mi
27 Jan	Lliswerry 8 SB	55:46	62.58	8mi
2007		Result	WAVA	Distance
16 Dec	Merthyr Mawr Christmas Pudding Race	49:30	54.29	10km
4 Nov	SaabSalomon Hellrunner South	1:33:43	47.12	10mi
14 Oct	Cardiff Half Marathon	1:35:15	61.46	13.1mi
23 Sep	Swansea Bay 10K	43:25	61.90	10km
9 Sep	Cardiff 10K SB	42:56	62.60	10km
29 Jul	Great Wales Run	43:09	62.28	10km
22 Apr	London Marathon SB	4:02:12	50.82	26.2mi
1 Apr	San Domenico 20 SB	2:50:52	53.54	20mi
11 Mar	Llanelli Waterside Half Marathon SB	1:33:18	62.64	13.1mi
28 Jan	Lliswerry 8 SB	56:14	61.92	8mi
2006		Result	WAVA	Distance
10 Dec	RNLI reindeer run	44:18	60.51	10km
12 Nov	Hellrunner PB	1:30:36	48.65	10mi
15 Oct	Cardiff Half Marathon SB	1:39:48	58.56	13.1mi
24 Sep	Swansea Bay 10K SB	43:57	61.00	10km
3 Sep	HSBC KRUF Cardiff 10K	44:49	59.82	10km
12 Jul	Cosmeston Relays SB	19:54	63.75	3mi
25 Jun	Llanelli Millennium Coast 10k	45:26	59.00	10km
1 May	Great Welsh Run 5 SB	35:44	59.87	5mi
2005		Result	WAVA	Distance
4 Dec	The Reindeer Run	51:46	51.69	10km
23 Oct	Hellrunner 10 SB	1:47:45	40.86	10mi
25 Sep	Swansea Bay 10K SB	49:55	53.61	10km
2001		Result	WAVA	Distance
22 Apr	London Marathon SB	4:32:47	45.07	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
2023	39	16	0	0	0	0	0	0	0	0	0	0	55
2023	8	0	0	0	0	0	0	0	0	0	0	0	8
2022	34	38	78	47	36	39	38	42	23	52	32	31	490
2022	59	74	170	185	472	246	378	336	200	179	68	62	2428
2021	0	0	0	0	0	0	0	0	0	3	0	0	3
2021	81	59	90	62	44	72	85	96	64	60	109	182	1003
2021	51	17	13	129	142	450	298	38	320	0	19	0	1477
2020	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2020	123	118	82	101	113	57	84	59	66	90	49	69	1010
2020	0	0	0	241	266	325	215	198	334	227	123	0	1928
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	28	31	56	23	50	79	66	45	62	21	41	60	562
2019	0	0	63	132	228	284	127	15	0	0	0	0	848
2018	0	0	0	0	0	0	0	0	0.4	0.4	0	0	0.7
2018	55	25	23	58	48	4	19	25	19	0	8	19	303
2018	0	18	0	0	308	332	507	116	35	0	0	0	1316
2017	0.4	0	0	0	0	0	0.4	0	0	0	0	0	0.8
2017	149	126	119	106	102	108	109	103	117	108	69	74	1287
2017	0	0	130	190	342	228	192	12	9	22	0	0	1124
2016	0.6	0	0	0	0.8	0.5	0	0	0	0	0	0	1.9
2016	111	85	103	69	126	135	101	100	134	163	155	130	1412
2016	125	46	131	344	476	204	269	217	367	261	277	171	2889
2015	101	76	61	93	59	86	116	139	121	140	115	105	1213
2015	202	70	154	366	524	404	329	162	192	73	44	107	2628
2014	0	0	0	0	1.8	0	0	0	0	0	0.5	0.5	2.8
2014	111	107	155	67	8	42	19	28	67	54	38	106	800
2014	0	0	0	0	136	57	318	368	118	30	111	149	1286
2013	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2013	21	13	69	72	143	109	146	180	152	185	115	117	1322
2013	0	0	0	65	51	81	0	15	0	0	0	0	212
2012	145	152	166	214	202	135	116	75	162	150	173	121	1810
2012	37	0	33	0	56	101	0	0	59	0	0	0	286
2011	67	32	23	28	91	94	60	89	87	90	107	110	877
2011	0	0	0	17	38	43	67	87	97	108	16	0	472
2010	33	57	34	42	48	60	31	67	76	17	34	8	506
2010	0	0	0	0	0	0	0	9	0	0	3	0	12
2009	102	72	165	157	42	55	64	56	71	61	76	32	953
2009	0	0	0	0	0	0	75	86	0	0	3	0	164
2008	118	145	164	168	164	88	78	59	89	98	65	45	1282
2008	0	0	0	0	0	0	0	29	0	0	0	0	29
2007	156	106	186	139	87	62	92	115	101	134	112	86	1376
2007	0	0	0	0	0	0	0	9	10	0	0	0	19
2006	0	0	0	0	0	101	67	32	84	103	105	74	566
2006	0	0	0	0	0	0	72	94	9	19	0	0	195

Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19
-	-	-	5.7mi, 51:29 Run - General Split Summary === 1) 0.62m - 5:26(8:45/m) 123/140bpm [1075b/mi] 86cal 394/449W 2) 0.62m - 5:22(8:39/m) 135/155bpm [1168b/mi] 82cal 381/423W 3) 0.62m - 5:28(8:48/m) 146/157bpm [1284b/mi] 92cal 401/458W 4) 0.62m - 5:39(9:05/m) 150/160bpm [1364b/mi] 90cal 395/438W 5) 0.62m - 5:24(8:41/m) 141/153bpm [1225b/mi] 85cal 386/452W 6) 0.62m - 5:34(8:58/m) 145/156bpm [1300b/mi] 87cal 386/422W 7) 0.62m - 5:44(9:13/m) 151/161bpm [1391b/mi] 94cal 382/492W 8) 0.62m - 5:59(9:37/m) 157/169bpm [1510b/mi] 98cal 392/467W 9) 0.62m - 5:52(9:26/m) 149/155bpm [1406b/mi] 93cal 383/438W 10) 0.11m - 1:01(9:15/m) 146/152bpm [1350b/mi] 17cal 391/406W Add a comment	-	-	-
Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26
4.1mi, 37:43 Run - General Split Summary === 1) 0.62m - 5:28(8:48/m) 124/132bpm [1091b/mi] 87cal 404/504W 2) 0.62m - 5:45(9:15/m) 143/154bpm [1323b/mi] 93cal 403/554W 3) 0.62m - 5:45(9:15/m) 149/158bpm [1377b/mi] 89cal 370/542W 4) 0.62m - 5:37(9:02/m) 134/155bpm [1210b/mi] 85cal 388/462W 5) 0.62m - 5:35(8:59/m) 124/129bpm [1114b/mi] 83cal 391/433W 6) 0.62m - 5:47(9:19/m) 130/138bpm [1211b/mi] 88cal 411/580W 7) 0.4m - 3:47(9:22/m) 126/130bpm [1181b/mi] 57cal 376/398W Add a comment	3.8mi, 41:23 Run - General Split Summary === 1) 0.62m - 6:13(10:00/m) 140/158bpm [1399b/mi] 98cal 362/514W 2) 0.62m - 6:55(11:08/m) 138/159bpm [1536b/mi] 103cal 327/527W 3) 0.62m - 7:38(12:16/m) 119/138bpm [1461b/mi] 91cal 267/551W 4) 0.62m - 6:21(10:13/m) 118/129bpm [1206b/mi] 87cal 322/447W 5) 0.62m - 7:02(11:19/m) 131/148bpm [1483b/mi] 104cal 338/497W 6) 0.62m - 6:29(10:26/m) 121/132bpm [1263b/mi] 88cal 326/431W 7) 0.08m - 46(9:08/m) 126/132bpm [1151b/mi] 12cal 407/416W Add a comment	-	3.1mi, 32:00 Run - General Split Summary === 1) 0.62m - 5:47(9:18/m) 142/162bpm [1321b/mi] 93cal 400/531W 2) 0.62m - 7:23(11:53/m) 147/163bpm [1747b/mi] 109cal 319/450W 3) 0.62m - 6:46(10:54/m) 150/166bpm [1635b/mi] 105cal 315/445W 4) 0.62m - 5:52(9:26/m) 157/163bpm [1482b/mi] 94cal 378/432W 5) 0.62m - 5:55(9:32/m) 161/169bpm [1534b/mi] 98cal 389/479W 6) 0.03m - 16(8:50/m) 158/161bpm [1396b/mi] 4cal 415/427W Add a comment	-	-	-
Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2
-	-	6.6mi, 1:09:54 Bike - General Split Summary === 1) 3.11m - 25:13(8:07/m) 131/158bpm [1063b/mi] 373cal 2) 3.11m - 28:46(9:16/m) 143/154bpm [1324b/mi] 465cal 3) 0.16m - 1:08(7:09/m) 128/134bpm [914b/mi] 9cal 4) 0.2m - 14:47(1:13:37/m) 100/141bpm [7361b/mi] 46cal Add a comment 1.9mi, 23:20 Bike - General Split Summary === 1) 1.86m - 23:20(12:34/m) 109/164bpm [1369b/mi] 238cal Add a comment	4.3mi, 43:53 Run - General Split Summary === 1) 0.62m - 5:44(9:13/m) 118/133bpm [1089b/mi] 90cal 405/531W 2) 0.62m - 6:28(10:24/m) 132/141bpm [1372b/mi] 102cal 369/486W 3) 0.62m - 6:10(9:56/m) 132/141bpm [1311b/mi] 87cal 327/487W 4) 0.62m - 6:17(10:06/m) 142/154bpm [1435b/mi] 98cal 392/531W 5) 0.62m - 7:44(12:27/m) 132/142bpm [1644b/mi] 102cal 332/586W 6) 0.62m - 6:32(10:31/m) 129/140bpm [1357b/mi] 87cal 330/448W 7) 0.55m - 4:57(9:05/m) 140/152bpm [1271b/mi] 78cal 376/407W Add a comment	-	-	4.4mi, 51:39 Run - General Split Summary === 1) 0.62m - 6:29(10:26/m) 123/160bpm [1283b/mi] 96cal 366/542W 2) 0.62m - 7:03(11:20/m) 138/157bpm [1565b/mi] 102cal 344/512W 3) 0.62m - 7:10(11:32/m) 147/167bpm [1697b/mi] 109cal 286/528W 4) 0.62m - 8:58(14:25/m) 139/168bpm [2004b/mi] 116cal 256/570W 5) 0.62m - 8:41(13:59/m) 119/136bpm [1664b/mi] 94cal 302/474W 6) 0.62m - 6:48(10:57/m) 123/131bpm [1347b/mi] 84cal 298/510W 7) 0.62m - 6:22(10:15/m) 119/151bpm [1219b/mi] 89cal 323/435W 8) 0.01m - 8(11:26/m) 147/147bpm [1682b/mi] 2cal 369/374W Add a comment
Fri 3rd Feb Feb 3	Sat 4th Feb Feb 4	Sun 5th Feb Feb 5	Mon 6th Feb Feb 6	Tue 7th Feb Feb 7	Wed 8th Feb Feb 8	Thu 9th Feb Feb 9
-	3.2mi, 37:02 Run - General Split Summary === 1) 0.62m - 7:48(12:33/m) 104/120bpm [1304b/mi] 97cal 281/460W 2) 0.62m - 7:34(12:11/m) 117/140bpm [1425b/mi] 95cal 312/546W 3) 0.62m - 7:09(11:30/m) 111/133bpm [1277b/mi] 82cal 280/413W 4) 0.62m - 7:02(11:20/m) 136/161bpm [1540b/mi] 100cal 334/501W 5) 0.62m - 6:51(11:02/m) 117/131bpm [1290b/mi] 87cal 291/391W 6) 0.07m - 38(9:23/m) 122/124bpm [1145b/mi] 10cal 378/389W Add a comment	-	3.7mi, 32:54 Run - General Split Summary === 1) 0.62m - 5:55(9:32/m) 139/161bpm [1324b/mi] 91cal 350/442W 2) 0.62m - 5:15(8:26/m) 147/171bpm [1241b/mi] 89cal 396/464W 3) 0.62m - 5:40(9:08/m) 157/170bpm [1434b/mi] 94cal 399/530W 4) 0.62m - 5:40(9:07/m) 146/163bpm [1332b/mi] 92cal 384/447W 5) 0.62m - 5:33(8:56/m) 141/158bpm [1259b/mi] 89cal 399/506W 6) 0.55m - 4:51(8:54/m) 145/154bpm [1290b/mi] 80cal 388/439W Add a comment	-	5mi, 45:16 Run - General Split Summary === 1) 0.62m - 5:37(9:03/m) 148/160bpm [1338b/mi] 92cal 405/575W 2) 0.62m - 6:05(9:47/m) 151/160bpm [1478b/mi] 100cal 377/547W 3) 0.62m - 6:19(10:10/m) 138/153bpm [1403b/mi] 94cal 332/528W 4) 0.62m - 5:18(8:31/m) 147/159bpm [1253b/mi] 87cal 413/474W 5) 0.62m - 5:19(8:33/m) 137/149bpm [1172b/mi] 86cal 407/450W 6) 0.62m - 5:25(8:42/m) 148/160bpm [1289b/mi] 90cal 400/441W 7) 0.62m - 5:44(9:13/m) 150/161bpm [1384b/mi] 92cal 411/496W 8) 0.62m - 5:30(8:55/m) 153/159bpm [1365b/mi] 94cal 398/446W Add a comment	-

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