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tuck up M55
-
Races
225 -
Miles
25650 -
Miles
1 -
WAVA
81.93% -
Mile
5:41 -
5k
17:21 -
5M
28:33 -
10k
35:04 -
10M
56:24 -
Half
1:18:24 -
Mara
2:52:53
About Me
54 year old Postie. Ran my fastest times when I was in the RAF in Germany in the 80's. Gave up for 16 years due to all sorts of things, then started again about 10 years ago. Been touch and go for a few years whether I could continue as I can't get rid of a back problem, but still just about going.
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United Kingdom
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- Best Times
- Best WAVA
| Dist | Races | PB | WB | 1985 | 1986 | 1987 | 1988 | 1989 | 1991 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 4 | 5:41
5:41/mi
|
75.85 | 5:59 69.76 | 5:55 72.27 | 5:41 75.85 | |||||||||||||||||
| 2mi | 2 | 11:39
5:50/mi
|
78.48 | 11:39 78.48 | 12:59 72.19 | ||||||||||||||||||
| 3mi | 5 | 17:40
5:53/mi
|
81.93 | 17:47 70.04 | 19:20 71.37 | 20:02 69.96 | 17:40 81.93 | 20:18 73.09 | |||||||||||||||
| 5km | 100 | 17:21
5:35/mi
|
81.10 | 17:21 74.35 | 19:44 71.84 | 18:48 76.00 | 19:56 72.24 | 19:48 73.30 | 20:43 70.62 | 18:56 77.89 | 18:38 79.80 | 18:29 81.10 | 21:57 68.29 | 23:46 64.12 | 20:00 76.83 | 22:19 68.86 | |||||||
| 4mi | 8 | 24:02
6:01/mi
|
80.30 | 24:43 74.43 | 25:30 73.28 | 24:02 80.30 | 25:43 76.93 | ||||||||||||||||
| 4.5mi | 1 | 31:39
7:06/mi
|
60.10 | 31:39 60.10 | |||||||||||||||||||
| 5mi | 10 | 28:33
5:43/mi
|
79.63 | 28:33 74.98 | 37:29 63.01 | 31:13 75.66 | 32:55 73.47 | 32:23 74.68 | 31:22 78.36 | 31:07 79.63 | 31:46 78.00 | ||||||||||||
| 10km | 23 | 35:04
5:39/mi
|
76.57 | 40:13 67.02 | 35:43 75.17 | 35:04 76.57 | 36:53 72.80 | 38:49 69.17 | 44:51 64.79 | 41:03 71.34 | 42:35 69.30 | 38:55 76.42 | 39:53 75.15 | 40:50 73.98 | 39:58 76.19 | ||||||||
| 10.4km | 1 | 38:33
5:58/mi
|
72.44 | 38:33 72.44 | |||||||||||||||||||
| 11km | 3 | 39:17
5:45/mi
|
75.18 | 41:01 72.29 | 41:30 71.17 | 39:17 75.18 | |||||||||||||||||
| 7mi | 6 | 48:46
6:58/mi
|
69.13 | 48:46 69.13 | 50:28 68.43 | ||||||||||||||||||
| 7.1mi | 1 | 47:43
6:43/mi
|
74.61 | 47:43 74.61 | |||||||||||||||||||
| 8mi | 1 | 52:55
6:37/mi
|
74.58 | 52:55 74.58 | |||||||||||||||||||
| 9.2mi | 1 | 1:01:21
6:40/mi
|
73.43 | 1:01:21 73.43 | |||||||||||||||||||
| 9.6mi | 1 | 1:13:05
7:37/mi
|
67.04 | 1:13:05 67.04 | |||||||||||||||||||
| 10mi | 16 | 56:24
5:38/mi
|
80.09 | 1:02:06 71.77 | 1:00:29 73.67 | 57:52 76.73 | 56:24 78.69 | 58:27 75.95 | 1:08:54 71.36 | 1:06:08 74.96 | 1:07:22 74.19 | 1:05:37 77.46 | 1:04:00 80.09 | 1:08:52 76.38 | |||||||||
| 10.4mi | 1 | 1:14:14
7:08/mi
|
71.81 | 1:14:14 71.81 | |||||||||||||||||||
| 12.5mi | 1 | 1:20:14
6:26/mi
|
79.96 | 1:20:14 79.96 | |||||||||||||||||||
| 13mi | 1 | 1:22:21
6:21/mi
|
77.90 | 1:22:21 77.90 | |||||||||||||||||||
| 13.1mi | 30 | 1:18:24
5:59/mi
|
79.13 | 1:18:24 75.85 | 1:19:27 74.53 | 1:35:08 66.42 | 1:30:46 70.18 | 1:26:31 74.84 | 1:28:06 74.10 | 1:26:17 76.30 | 1:36:19 68.93 | 1:27:04 76.25 | 1:26:32 78.04 | 1:25:28 79.13 | 1:33:57 73.79 | ||||||||
| 23.5km | 1 | 1:32:05
6:18/mi
|
71.68 | 1:32:05 71.68 | |||||||||||||||||||
| 25km | 1 | 1:37:23
6:16/mi
|
72.14 | 1:37:23 72.14 | |||||||||||||||||||
| 16mi | 2 | 2:08:38
8:02/mi
|
63.06 | 2:23:34 56.03 | 2:08:38 63.06 | ||||||||||||||||||
| 30km | 1 | 2:14:11
7:12/mi
|
64.33 | 2:14:11 64.33 | |||||||||||||||||||
| 26.2mi | 2 | 2:52:53
6:36/mi
|
72.25 | 2:52:53 72.25 | 3:06:43 72.11 |
2020 |
Distance | Date | Result | WAVA |
| Hereford parkrun | 5km | 11 Jan | 22:19 | 68.86% |
| Barry Island parkrun | 5km | 1 Jan | 22:28 | 68.40% |
2019 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 25 Dec | 21:14 | 72.37% |
| Tremorfa parkrun | 5km | 30 Nov | 21:42 | 70.81% |
| Rose Inn Series Race 4 | 4mi | 13 Aug | 25:43 | 76.93% |
| Summer Sizzler 5K | 5km | 7 Aug | 20:00 | 76.83% |
| The Race of Truth - Les Croupiers 5K Time Trial | 5km | 1 Aug | 20:14 | 75.95% |
| Burnham and Highbridge parkrun | 5km | 27 Jul | 20:06 | 76.45% |
| SSAFA 5K Series Race 3 | 5km | 24 Jul | 20:11 | 76.13% |
| Torbay Velopark parkrun | 5km | 20 Jul | 20:22 | 75.45% |
| Cardiff Summer Series 4 Miles | 4mi | 5 Jul | 26:15 | 75.37% |
| SSAFA 5K Series Race 2 | 5km | 19 Jun | 20:11 | 76.13% |
| Cardiff parkrun | 5km | 15 Jun | 21:36 | 71.14% |
| Cardiff Summer Series 3 Miles | 3mi | 14 Jun | 20:18 | 73.09% |
| Cardiff Summer Series 2 Miles | 2mi | 31 May | 12:59 | 72.19% |
| Cardiff parkrun | 5km | 4 May | 20:26 | 75.20% |
| Pentyrch Hill Race | 7mi | 30 Apr | 1:03:25 | 57.24% |
| Les Croupiers Castles 10 | 10mi | 14 Apr | 1:08:52 | 76.38% |
| Cardiff parkrun | 5km | 30 Mar | 20:42 | 73.62% |
| Cardiff Taff Trail Half Marathon | 13.1mi | 24 Mar | 1:33:57 | 73.79% |
| Cardiff parkrun | 5km | 23 Mar | 25:18 | 60.23% |
| Hereford parkrun | 5km | 2 Mar | 21:16 | 71.66% |
| Burnham and Highbridge parkrun | 5km | 9 Feb | 22:09 | 68.80% |
| Cardiff parkrun | 5km | 26 Jan | 22:18 | 68.34% |
2018 |
Distance | Date | Result | WAVA |
| Hereford parkrun | 5km | 29 Dec | 23:46 | 64.12% |
| Cardiff parkrun | 5km | 17 Nov | 24:41 | 61.74% |
| Cardiff parkrun | 5km | 10 Mar | 28:47 | 52.50% |
2017 |
Distance | Date | Result | WAVA |
| cardiff parkrun | 5km | 25 Mar | 21:57 | 68.29% |
| Hereford parkrun | 5km | 14 Jan | 21:57 | 68.29% |
| The Kymin (AS) | 3.95mi | 7 Jan | 39:07 | 48.72% |
| Old Father Time 5 | 5mi | 1 Jan | 31:46 | 78.00% |
2016 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 3 Dec | 19:41 | 76.15% |
| Sospan MT 10 | 10mi | 20 Nov | 1:10:16 | 72.95% |
| Burnham and Highbridge parkrun | 5km | 22 Oct | 20:04 | 74.70% |
| Cardiff Half Marathon | 13.1mi | 2 Oct | 1:31:56 | 74.10% |
| Cardiff parkrun | 5km | 17 Sep | 20:47 | 72.12% |
| Lymington Woodside parkrun | 5km | 10 Sep | 21:46 | 68.86% |
| Cardiff parkrun | 5km | 3 Sep | 20:27 | 73.30% |
| Lloyd parkrun | 5km | 27 Aug | 22:20 | 67.12% |
| Cardiff parkrun | 5km | 20 Aug | 20:40 | 72.53% |
| Cardiff parkrun | 5km | 13 Aug | 21:17 | 70.43% |
| Rose Inn Series Race 2 | 4mi | 14 Jun | 24:02 | 80.30% |
| Cardiff Summer Series 3 Miles | 3mi | 10 Jun | 17:40 | 81.93% |
| WCR - Buith Wells to Drovers | 10.4mi | 5 Jun | 1:14:14 | 71.81% |
| Merthyr Mawr Lane 5K | 5km | 1 Jun | 18:29 | 81.10% |
| Cardiff Summer Series 2 Miles | 2mi | 27 May | 11:39 | 78.48% |
| SSAFA 5K Series Race 1 | 5km | 18 May | 18:55 | 79.24% |
| Sirhowy Challenge | 9.6mi | 15 May | 1:13:05 | 67.04% |
| Hereford Half Marathon | 13.1mi | 8 May | 1:26:05 | 79.13% |
| croups r.bannister mile challenge | 1mi | 6 May | 5:41 | 75.85% |
| Les Croupiers Castles 10 | 10mi | 1 May | 1:04:00 | 80.09% |
| Cardiff Summer Series 1 Mile | 1mi | 29 Apr | 5:57 | 72.45% |
| Pentyrch Hill Race | 7mi | 26 Apr | 54:25 | 65.04% |
| Burnham and Highbridge parkrun | 5km | 16 Apr | 20:15 | 74.02% |
| Weston Prom Run 8/9 | 5mi | 14 Apr | 31:07 | 79.63% |
| Cardiff parkrun | 5km | 2 Apr | 19:04 | 77.98% |
| Cardiff parkrun | 5km | 26 Mar | 19:08 | 77.71% |
| Forest of Dean Spring Half Marathon | 13.1mi | 20 Mar | 1:25:28 | 79.01% |
| NEATH 10 MILE ELITE ROAD RACE | 10mi | 21 Feb | 1:06:18 | 76.66% |
| Cardiff parkrun | 5km | 13 Feb | 19:52 | 74.84% |
| Les Croupiers Handicap 10 | 10mi | 7 Feb | 1:06:12 | 76.78% |
| Cardiff parkrun | 5km | 30 Jan | 19:21 | 76.84% |
| Cardiff parkrun | 5km | 2 Jan | 20:50 | 71.37% |
2015 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 26 Dec | 20:45 | 71.66% |
| cardiff parkrun | 5km | 12 Dec | 19:17 | 77.11% |
| Hereford parkrun | 5km | 21 Nov | 21:30 | 69.16% |
| Cardiff parkrun | 5km | 10 Oct | 20:12 | 73.61% |
| Cardiff Half Marathon | 13.1mi | 4 Oct | 1:32:30 | 73.00% |
| Cardiff parkrun | 5km | 5 Sep | 20:55 | 71.08% |
| Cardiff parkrun | 5km | 18 Jul | 21:24 | 69.48% |
| Welsh Castles Relay- Stage 15- Red Kite Centre to Brecon | 12.48mi | 7 Jun | 1:20:14 | 79.96% |
| Merthyr Mawr Lane 5K | 5km | 27 May | 18:46 | 79.23% |
| SSAFA 5K Series Race 1 | 5km | 20 May | 18:38 | 79.80% |
| Hereford HM | 13.1mi | 10 May | 1:26:32 | 78.04% |
| croups r.bannister mile challenge | 1mi | 8 May | 5:55 | 72.27% |
| les croupiers 10 mile castles trial | 10mi | 3 May | 1:05:37 | 77.46% |
| Pentyrch Hill Race | 7mi | 28 Apr | 54:53 | 63.95% |
| Weston Prom Run 8/9 | 5mi | 23 Apr | 31:22 | 78.36% |
| kymin dash | 7.1mi | 19 Apr | 47:43 | 74.61% |
| Cardiff parkrun | 5km | 28 Mar | 20:03 | 73.56% |
| Llanelli waterside half marathon | 13.1mi | 8 Mar | 1:28:35 | 75.59% |
| Cardiff parkrun | 5km | 14 Feb | 19:24 | 76.02% |
| Les Croupiers Handicap 10 | 10mi | 1 Feb | 1:07:27 | 74.72% |
| Cardiff parkrun | 5km | 31 Jan | 23:05 | 63.89% |
| Cardiff parkrun | 5km | 1 Jan | 19:55 | 74.05% |
2014 |
Distance | Date | Result | WAVA |
| Old Father Time 5 Mile | 5mi | 28 Dec | 32:51 | 74.21% |
| Cardiff parkrun | 5km | 20 Dec | 20:20 | 72.53% |
| Cardiff parkrun | 5km | 8 Nov | 22:20 | 66.04% |
| Cardiff Parkrun | 5km | 19 Apr | 18:56 | 77.89% |
| Magnificent Eastnor Castle 7 | 7mi | 13 Apr | 50:28 | 68.43% |
| Atlantic College 10K | 10km | 16 Mar | 39:58 | 76.19% |
| Castle Combe Half Marathon | 13.1mi | 9 Mar | 1:27:04 | 76.25% |
| Weston Prom Run 6/9 | 5mi | 27 Feb | 32:23 | 74.68% |
| Llyn Llech Owain Parkrun | 5km | 22 Feb | 20:13 | 72.37% |
| Les Croupiers Handicap 10 | 10mi | 2 Feb | 1:07:22 | 74.19% |
| Lliswerry 8 | 8mi | 26 Jan | 52:55 | 74.58% |
| Cardiff Parkrun | 5km | 18 Jan | 19:52 | 73.65% |
| Cardiff Parkrun | 5km | 11 Jan | 19:56 | 73.40% |
| Cardiff Parkrun | 5km | 1 Jan | 20:49 | 70.28% |
2013 |
Distance | Date | Result | WAVA |
| Old Father Time 5 Mile | 5mi | 29 Dec | 32:55 | 73.47% |
| Cardiff Parkrun | 5km | 25 Dec | 20:43 | 70.62% |
| Cardiff Parkrun | 5km | 7 Dec | 20:44 | 70.57% |
| Cardiff Parkrun | 5km | 2 Nov | 22:38 | 64.64% |
| Cardiff Parkrun | 5km | 26 Oct | 22:40 | 64.55% |
| Burnham on Sea Half Marathon | 13.1mi | 6 Oct | 1:36:19 | 68.93% |
| Cardiff parkrun | 5km | 5 Oct | 23:28 | 62.35% |
| Cardiff parkrun | 5km | 14 Sep | 21:25 | 68.32% |
| Cardiff Parkrun | 5km | 19 Jan | 21:12 | 68.46% |
| Cardiff parkrun | 5km | 5 Jan | 22:03 | 65.82% |
2012 |
Distance | Date | Result | WAVA |
| Cardiff Parkrun | 5km | 24 Nov | 20:42 | 70.12% |
| Cardiff Parkrun | 5km | 3 Nov | 21:48 | 66.58% |
| Burnham on Sea Half Marathon | 13.1mi | 7 Oct | 1:27:11 | 75.51% |
| Pontypridd Roadents Bedlinog 10 Mile | 10mi | 30 Sep | 1:06:08 | 74.96% |
| Weston-super-Mare Half Marathon | 13.1mi | 23 Sep | 1:26:17 | 76.30% |
| les croupiers 1m time trial | 1mi | 7 Sep | 5:59 | 69.76% |
| Torbay Royal Regatta 10k | 10km | 26 Aug | 41:31 | 72.76% |
| Rose Inn Series Race 4 | 4mi | 14 Aug | 25:30 | 73.28% |
| Merlin Half Marathon | 13.1mi | 12 Aug | 1:30:26 | 72.80% |
| Brecon 10 | 10mi | 5 Aug | 1:09:05 | 71.76% |
| Cardiff Parkrun | 5km | 4 Aug | 19:48 | 73.30% |
| Magor Marsh 10k | 10km | 29 Jul | 40:50 | 73.98% |
| SSAFA 5K Series Race 3 | 5km | 25 Jul | 20:12 | 71.85% |
| Cardiff Parkrun | 5km | 21 Jul | 20:33 | 70.63% |
| Cardiff Summer Series 4 Miles | 4mi | 20 Jul | 26:13 | 71.28% |
| Cardiff Summer Series 3 Miles | 3mi | 29 Jun | 20:02 | 69.96% |
| SSAFA 5K Series Race 2 | 5km | 20 Jun | 21:17 | 68.19% |
| Cardiff Parkrun | 5km | 28 Apr | 23:31 | 61.72% |
| Cardiff Parkrun | 5km | 21 Apr | 23:44 | 61.15% |
| Cardiff Parkrun | 5km | 14 Apr | 25:23 | 57.18% |
| Cardiff 5K Parkrun | 5km | 11 Feb | 21:32 | 66.88% |
| Cardiff 5K Parkrun | 5km | 4 Feb | 21:32 | 66.88% |
2011 |
Distance | Date | Result | WAVA |
| minstead stinger | 9.2mi | 23 Oct | 1:01:21 | 73.43% |
| Cardiff Half Marathon | 13.1mi | 16 Oct | 1:28:06 | 74.10% |
| Burnham on Sea Half Marathon | 13.1mi | 2 Oct | 1:33:09 | 70.08% |
| Cardiff 10k | 10km | 11 Sep | 39:53 | 75.15% |
| Tydfilians Roman Run | 16mi | 3 Sep | 2:08:38 | 63.06% |
| Cardiff 5K Parkrun | 5km | 20 Aug | 19:56 | 72.24% |
| Les Croupiers 5K Time Trial | 5km | 11 Aug | 20:04 | 71.76% |
| Brecon 10 | 10mi | 7 Aug | 1:08:54 | 71.36% |
| Magor Marsh 10k | 10km | 31 Jul | 42:55 | 69.84% |
| Cardiff 5K Parkrun | 5km | 9 Jul | 21:35 | 66.72% |
| Cardiff 5K Parkrun | 5km | 16 Apr | 23:16 | 61.89% |
| Cardiff 5K Parkrun | 5km | 9 Apr | 24:23 | 58.60% |
| Cardiff 5K Parkrun | 5km | 26 Feb | 25:34 | 55.89% |
| Gloucester Marathon | 26.2mi | 23 Jan | 3:06:43 | 72.11% |
| Old Father Time 5 Mile | 5mi | 2 Jan | 31:13 | 75.66% |
| Cardiff 5K Parkrun | 5km | 1 Jan | 21:43 | 65.80% |
2010 |
Distance | Date | Result | WAVA |
| Cardiff 5K Parkrun | 5km | 18 Dec | 21:51 | 65.40% |
| Cardiff 5K Parkrun | 5km | 30 Oct | 18:53 | 75.67% |
| Exmoor Stagger | 16mi | 24 Oct | 2:23:34 | 56.03% |
| Cardiff parkrun # 139 | 5km | 23 Oct | 21:04 | 67.83% |
| Cardiff Half Marathon | 12.98mi | 17 Oct | 1:22:21 | 77.90% |
| Burnham on Sea Half Marathon | 13.1mi | 3 Oct | 1:26:40 | 74.71% |
| Swansea Bay 10k | 10km | 26 Sep | 38:55 | 76.42% |
| Cardiff 5K Parkrun | 5km | 18 Sep | 18:48 | 76.00% |
| Chippenham Half Marathon | 13.1mi | 12 Sep | 1:26:31 | 74.84% |
| Summer Sizzler 5K | 5km | 25 Aug | 19:02 | 75.07% |
| Cardiff 5K Parkrun | 5km | 21 Aug | 19:24 | 73.65% |
| The Race of Truth - Les Croupiers 5K Time Trial | 5km | 19 Aug | 19:26 | 73.53% |
| Merthyr Police 10K | 10km | 15 Aug | 39:59 | 74.38% |
| Rose Inn Series Race 4 | 4mi | 10 Aug | 24:43 | 74.43% |
| Magor Marsh 10k | 10km | 1 Aug | 40:12 | 73.98% |
| SSAFA 5K Series Race 3 | 5km | 21 Jul | 19:17 | 74.10% |
| Cwmcarn Scenic 7 | 7mi | 14 Jul | 48:46 | 69.13% |
| Self Transcendence 4 Miles | 4mi | 9 Jul | 26:06 | 70.48% |
| Tintern Trot | 10.2km | 1 Jul | 47:40 | 63.64% |
| SSAFA 5K Series Race 2 | 5km | 23 Jun | 19:56 | 71.68% |
| Rose Inn Series Race 2 | 4mi | 8 Jun | 25:56 | 70.94% |
| Cardiff 5K Parkrun | 5km | 5 Jun | 20:44 | 68.92% |
| Self Transcendence 3 Miles | 3mi | 4 Jun | 19:20 | 71.37% |
| Hereford Half Marathon | 13.1mi | 16 May | 1:33:43 | 69.09% |
| Cardiff 5K Parkrun | 5km | 15 May | 20:38 | 69.25% |
| Sorbrook Challenge 10K | 10km | 9 May | 44:37 | 66.66% |
| pentyrch hill race | 7mi | 27 Apr | 1:00:01 | 56.17% |
| Porthkerry Plod | 5mi | 18 Apr | 37:29 | 63.01% |
| Cardiff 5K Parkrun | 5km | 10 Apr | 21:10 | 66.98% |
| Cardiff 5K Parkrun | 5km | 3 Apr | 21:44 | 65.23% |
| Cardiff 5K Parkrun | 5km | 20 Feb | 24:16 | 58.42% |
2009 |
Distance | Date | Result | WAVA |
| Cardiff 10K | 10km | 6 Sep | 42:35 | 69.30% |
| Cardiff 5K Parkrun | 5km | 29 Aug | 20:03 | 70.71% |
| Cardiff parkrun | 5km | 22 Aug | 19:44 | 71.84% |
2008 |
Distance | Date | Result | WAVA |
| Cardiff Half Marathon | 13.1mi | 19 Oct | 1:30:46 | 70.18% |
| HSBC Cardiff 10km | 10km | 7 Sep | 41:03 | 71.34% |
| BUPA Great Wales Run | 10km | 27 Jul | 43:02 | 68.05% |
2007 |
Distance | Date | Result | WAVA |
| Cardiff Half Marathon | 13.1mi | 14 Oct | 1:35:08 | 66.42% |
| Cardiff 10K | 10km | 9 Sep | 44:51 | 64.79% |
| Great Wales Run | 10km | 29 Jul | 47:21 | 61.37% |
1991 |
Distance | Date | Result | WAVA |
| TOMPKINS PARK 10K | 10km | 30 Jun | 38:49 | 69.17% |
| MT CLARMONT-AUSTRALIA | 10km | 9 Jun | 39:36 | 67.80% |
| CARINE - PERTH - AUSTRALIA | 4.46mi | 12 May | 31:39 | 60.10% |
| PERTH-- AUSTRALIA | 10km | 14 Apr | 52:55 | 50.74% |
1989 |
Distance | Date | Result | WAVA |
| BRUGGEN 10----GERMANY | 10mi | 8 Apr | 58:27 | 75.95% |
| HARSEWINKLE---GERMANY | 11km | 2 Apr | 39:17 | 75.18% |
| PADERBORNE-GERMANY | 10km | 25 Mar | 36:53 | 72.80% |
1988 |
Distance | Date | Result | WAVA |
| GUTERSLOH---GERMANY | 10km | 31 Dec | 35:04 | 76.57% |
| GUTERSLOH 3M | 3mi | 6 Dec | 17:47 | 70.04% |
| MARIANFELD--GERMANY | 10.4km | 4 Sep | 38:33 | 72.44% |
| MINDEN-GERMANY | 13.1mi | 3 Jul | 1:19:27 | 74.53% |
| DETMOLD | 10km | 24 Jun | 36:09 | 74.27% |
| VLOTHO --- GERMANY | 13.1mi | 19 Jun | 1:22:06 | 72.14% |
| SASSENBURG-- GERMANY | 10km | 15 Jun | 36:24 | 73.76% |
| AUGUSTORF-- GERMANY | 23.5km | 5 Jun | 1:32:05 | 71.68% |
| SENNELAGER HALF -- GERMANY | 13.1mi | 1 May | 1:22:20 | 71.92% |
| BRUGGEN 10----GERMANY | 10mi | 9 Apr | 56:24 | 78.69% |
| HARSEWINKLE---GERMANY | 11km | 27 Mar | 41:30 | 71.17% |
1987 |
Distance | Date | Result | WAVA |
| GUTERSLOH---GERMANY | 10km | 31 Dec | 35:43 | 75.17% |
| bismarck relays gutersloh germany | 5km | 21 Nov | 17:21 | 74.35% |
| BERLIN MARATHON---GERMANY | 26.2mi | 4 Oct | 2:52:53 | 72.25% |
| HERMANSLAUF | 30km | 26 Apr | 2:14:11 | 64.33% |
| BRUGGEN 10----GERMANY | 10mi | 11 Apr | 57:52 | 76.73% |
| BERTLICH--GERMANY | 25km | 15 Feb | 1:37:23 | 72.14% |
1986 |
Distance | Date | Result | WAVA |
| BRUGGEN 10----GERMANY | 10mi | 12 Apr | 1:00:29 | 73.67% |
| HARSEWINKLE---GERMANY | 11km | 6 Apr | 41:01 | 72.29% |
1985 |
Distance | Date | Result | WAVA |
| GUTERSLOH---GERMANY | 10km | 31 Dec | 40:13 | 67.02% |
| STROUD | 13.1mi | 27 Oct | 1:18:24 | 75.85% |
| HERITAGE COAST | 13.1mi | 6 Oct | 1:24:51 | 70.08% |
| RAF WYTON 5 MILE ROAD RELAY | 5mi | 2 Oct | 28:33 | 74.98% |
| Cardiff Half Marathon | 13.1mi | 8 Sep | 1:21:09 | 73.28% |
| CYNON VALLEY | 13.1mi | 21 Jul | 1:22:34 | 72.03% |
| RHONNDA | 10mi | 14 Jul | 1:02:06 | 71.77% |
| bridgend fun run | 5mi | 30 Jun | 30:58 | 69.13% |
| ABERTILLERY | 13.1mi | 16 Jun | 1:28:34 | 67.15% |
| BRYNMAWR | 13.1mi | 9 Jun | 1:23:11 | 71.50% |
| BRIDGEND | 13.1mi | 19 May | 1:39:44 | 59.63% |
| COWBRIDGE | 13.1mi | 12 May | 1:33:34 | 63.56% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2020 | 58 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 58 |
| 2019 | 200 | 200 | 252 | 234 | 147 | 252 | 220 | 126 | 4 | 94 | 143 | 197 | 2069 |
| 2018 | 0 | 0 | 8 | 21 | 0 | 0 | 0 | 0 | 8 | 102 | 147 | 128 | 414 |
| 2017 | 76 | 31 | 107 | 24 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 238 |
| 2016 | 250 | 228 | 257 | 219 | 235 | 202 | 35 | 139 | 201 | 232 | 219 | 234 | 2451 |
| 2015 | 209 | 201 | 164 | 227 | 223 | 107 | 10 | 59 | 139 | 207 | 228 | 204 | 1979 |
| 2014 | 201 | 209 | 243 | 150 | 0 | 138 | 24 | 2 | 76 | 145 | 193 | 235 | 1616 |
| 2013 | 126 | 0 | 0 | 0 | 20 | 83 | 129 | 159 | 189 | 79 | 135 | 190 | 1110 |
| 2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | 0 | 0.5 |
| 2012 | 6 | 128 | 24 | 56 | 170 | 178 | 243 | 197 | 203 | 34 | 115 | 9 | 1364 |
| 2011 | 241 | 36 | 0 | 11 | 0 | 114 | 227 | 271 | 259 | 233 | 167 | 52 | 1611 |
| 2010 | 20 | 74 | 133 | 155 | 172 | 176 | 193 | 227 | 236 | 207 | 247 | 218 | 2059 |
| 2009 | 128 | 118 | 129 | 126 | 70 | 93 | 100 | 142 | 53 | 0 | 0 | 0 | 958 |
| 2008 | 180 | 130 | 154 | 117 | 123 | 130 | 134 | 136 | 128 | 134 | 128 | 134 | 1628 |
| 2007 | 0 | 6 | 0 | 0 | 16 | 97 | 120 | 162 | 164 | 133 | 145 | 124 | 966 |
| 1991 | 0 | 0 | 0 | 72 | 161 | 136 | 0 | 0 | 0 | 0 | 0 | 0 | 369 |
| 1989 | 187 | 152 | 235 | 65 | 0 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 646 |
| 1988 | 49 | 156 | 207 | 209 | 206 | 232 | 83 | 194 | 108 | 151 | 183 | 211 | 1990 |
| 1987 | 175 | 210 | 209 | 183 | 172 | 191 | 156 | 228 | 178 | 207 | 211 | 233 | 2354 |
| 1986 | 170 | 172 | 144 | 35 | 25 | 12 | 37 | 168 | 61 | 186 | 198 | 138 | 1346 |
| 1985 | 0 | 0 | 0 | 0 | 26 | 31 | 23 | 0 | 138 | 109 | 32 | 65 | 424 |
|
Sun 22nd Dec
Dec 22
|
Mon 23rd Dec
Dec 23
|
Tue 24th Dec
Dec 24
|
Wed 25th Dec
Dec 25
|
Thu 26th Dec
Dec 26
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Fri 27th Dec
Dec 27
|
Sat 28th Dec
Dec 28
|
|
13.1mi,
1:47:06 Running - Long Run
Split Summary
=== 1) 1m - 8:40(8:40/m) 99/114bpm 64cal 6.92/7.37mph 2) 1m - 8:19(8:19/m) 119/129bpm 89cal 7.21/8.01mph 3) 1m - 8:05(8:05/m) 126/133bpm 93cal 7.42/7.68mph 4) 1m - 7:52(7:52/m) 128/134bpm 91cal 7.62/7.91mph 5) 1m - 7:59(7:59/m) 130/135bpm 94cal 7.52/7.74mph 6) 1m - 7:50(7:50/m) 131/134bpm 92cal 7.66/8.08mph 7) 1m - 8:13(8:13/m) 131/134bpm 94cal 7.31/7.91mph 8) 1m - 8:08(8:08/m) 132/138bpm 94cal 7.38/7.7mph 9) 1m - 7:56(7:56/m) 133/138bpm 92cal 7.56/8.01mph 10) 1m - 8:09(8:09/m) 134/138bpm 94cal 7.36/7.68mph 11) 1m - 8:00(8:00/m) 133/137bpm 89cal 7.5/8.01mph 12) 1m - 8:08(8:08/m) 135/139bpm 92cal 7.38/7.89mph 13) 1m - 9:17(9:17/m) 135/143bpm 99cal 6.47/7.56mph 14) 0.06m - 30(8:49/m) 139/141bpm 6cal 6.81/6.8mph |
8.2mi,
1:09:05 Running - Recovery Run
Split Summary
=== 1) 1m - 8:20(8:20/m) 118/138bpm 90cal 7.19/7.74mph 2) 1m - 8:13(8:13/m) 124/130bpm 94cal 7.3/7.89mph 3) 1m - 8:16(8:16/m) 126/131bpm 96cal 7.26/7.58mph 4) 1m - 8:10(8:10/m) 128/132bpm 94cal 7.35/7.62mph 5) 1m - 8:25(8:25/m) 129/134bpm 96cal 7.13/7.51mph 6) 1m - 8:23(8:23/m) 128/133bpm 92cal 7.16/7.62mph 7) 1m - 8:22(8:22/m) 127/133bpm 86cal 7.18/7.66mph 8) 1m - 9:31(9:31/m) 125/134bpm 86cal 6.3/7.53mph 9) 0.16m - 1:25(9:06/m) 131/136bpm 16cal 6.59/6.49mph |
6.4mi,
52:13 Running - Easy
Split Summary
=== 1) 1m - 8:08(8:08/m) 118/131bpm 88cal 7.37/7.81mph 2) 1m - 7:50(7:50/m) 125/131bpm 91cal 7.66/7.95mph 3) 1m - 7:50(7:50/m) 127/132bpm 92cal 7.66/8.22mph 4) 1m - 8:01(8:01/m) 129/134bpm 94cal 7.49/7.64mph 5) 1m - 8:18(8:18/m) 127/133bpm 91cal 7.23/7.76mph 6) 1m - 8:38(8:38/m) 122/130bpm 80cal 6.95/7.26mph 7) 0.36m - 3:27(9:33/m) 124/131bpm 32cal 6.28/7.18mph |
3.1mi,
21:14 Running - Race
Split Summary
=== 1) 1m - 6:58(6:58/m) 132/144bpm 86cal 8.62/9.56mph 2) 1m - 6:48(6:48/m) 144/154bpm 93cal 8.82/9.27mph 3) 1m - 6:41(6:41/m) 148/154bpm 94cal 8.99/9.48mph 4) 0.13m - 47(6:03/m) 151/153bpm 11cal 9.91/9.6mph |
8.2mi,
1:11:03 Running - Recovery Run
Split Summary
=== 1) 1m - 8:42(8:42/m) 116/128bpm 94cal 6.9/7.37mph 2) 1m - 8:43(8:43/m) 122/136bpm 99cal 6.89/7.74mph 3) 1m - 8:40(8:40/m) 122/131bpm 95cal 6.93/7.33mph 4) 1m - 8:20(8:20/m) 127/134bpm 98cal 7.2/7.93mph 5) 1m - 8:33(8:33/m) 130/135bpm 103cal 7.02/7.43mph 6) 1m - 8:35(8:35/m) 131/136bpm 101cal 6.99/7.64mph 7) 1m - 8:35(8:35/m) 130/136bpm 98cal 6.98/7.47mph 8) 1m - 9:26(9:26/m) 130/140bpm 103cal 6.36/7.2mph 9) 0.16m - 1:30(9:11/m) 139/142bpm 19cal 6.54/6.66mph |
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-
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Sun 29th Dec
Dec 29
|
Mon 30th Dec
Dec 30
|
Tue 31st Dec
Dec 31
|
Wed 1st Jan
Jan 1
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Thu 2nd Jan
Jan 2
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Fri 3rd Jan
Jan 3
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Sat 4th Jan
Jan 4
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13.2mi,
1:52:36 Running - Long Run
Split Summary
=== 1) 1m - 8:40(8:40/m) 111/125bpm 85cal 6.93/7.35mph 2) 1m - 8:26(8:26/m) 120/126bpm 92cal 7.12/7.89mph 3) 1m - 8:17(8:17/m) 123/130bpm 91cal 7.24/7.91mph 4) 1m - 8:25(8:25/m) 126/130bpm 96cal 7.13/7.68mph 5) 1m - 8:26(8:26/m) 129/134bpm 99cal 7.12/7.51mph 6) 1m - 8:43(8:43/m) 133/140bpm 107cal 6.88/7.28mph 7) 1m - 9:28(9:28/m) 142/148bpm 125cal 6.34/7.26mph 8) 1m - 8:41(8:41/m) 132/147bpm 85cal 6.91/7.85mph 9) 1m - 8:00(8:00/m) 123/134bpm 54cal 7.51/8.06mph 10) 1m - 8:06(8:06/m) 127/132bpm 67cal 7.41/7.62mph 11) 1m - 7:50(7:50/m) 130/136bpm 78cal 7.66/8.43mph 12) 1m - 8:27(8:27/m) 130/136bpm 80cal 7.1/7.53mph 13) 1m - 9:21(9:21/m) 132/140bpm 93cal 6.42/7.37mph 14) 0.19m - 1:47(9:13/m) 137/140bpm 22cal 6.51/6.8mph |
8.2mi,
1:07:39 Running - Recovery Run
Split Summary
=== 1) 1m - 8:15(8:15/m) 115/144bpm 84cal 7.28/7.66mph 2) 1m - 8:15(8:15/m) 126/133bpm 97cal 7.27/7.87mph 3) 1m - 8:10(8:10/m) 131/137bpm 100cal 7.35/7.64mph 4) 1m - 7:56(7:56/m) 135/141bpm 99cal 7.56/7.85mph 5) 1m - 8:13(8:13/m) 137/140bpm 104cal 7.31/7.68mph 6) 1m - 8:12(8:12/m) 138/142bpm 104cal 7.32/7.66mph 7) 1m - 8:10(8:10/m) 138/142bpm 102cal 7.34/7.7mph 8) 1m - 9:02(9:02/m) 139/146bpm 113cal 6.64/7.81mph 9) 0.16m - 1:27(8:47/m) 145/146bpm 19cal 6.83/6.87mph |
8.1mi,
1:07:03 Running - Easy
Split Summary
=== 1) 1m - 8:09(8:09/m) 112/125bpm 79cal 7.36/7.7mph 2) 1m - 8:19(8:19/m) 125/133bpm 96cal 7.22/7.78mph 3) 1m - 8:29(8:29/m) 131/137bpm 103cal 7.07/7.35mph 4) 1m - 8:28(8:28/m) 133/138bpm 103cal 7.09/7.43mph 5) 1m - 8:01(8:01/m) 129/140bpm 89cal 7.49/7.68mph 6) 1m - 8:00(8:00/m) 129/132bpm 87cal 7.5/8.18mph 7) 1m - 7:56(7:56/m) 133/142bpm 92cal 7.57/8.62mph 8) 1m - 8:44(8:44/m) 137/143bpm 107cal 6.87/7.37mph 9) 0.12m - 59(8:30/m) 142/144bpm 12cal 7.06/6.87mph |
3.2mi,
22:29 Running - Race
Split Summary
=== 1) 1m - 7:11(7:11/m) 132/150bpm 87cal 8.35/9.62mph 2) 1m - 7:00(7:00/m) 146/153bpm 95cal 8.57/9.41mph 3) 1m - 7:00(7:00/m) 151/156bpm 99cal 8.57/9.27mph 4) 0.22m - 1:18(5:58/m) 153/157bpm 18cal 10.05/11.75mph |
8.6mi,
1:10:59 Running - Progressive
Split Summary
=== 1) 1m - 8:21(8:21/m) 122/134bpm 95cal 7.19/7.6mph 2) 1m - 8:24(8:24/m) 128/132bpm 100cal 7.14/7.49mph 3) 1m - 8:29(8:29/m) 129/136bpm 100cal 7.07/7.51mph 4) 1m - 8:29(8:29/m) 130/138bpm 100cal 7.08/7.51mph 5) 1m - 8:11(8:11/m) 135/141bpm 102cal 7.33/8.04mph 6) 1m - 8:11(8:11/m) 136/142bpm 101cal 7.33/7.66mph 7) 1m - 8:14(8:14/m) 136/141bpm 102cal 7.29/8.08mph 8) 1m - 7:55(7:55/m) 141/145bpm 102cal 7.58/8.01mph 9) 0.56m - 4:45(8:26/m) 146/152bpm 63cal 7.12/8.04mph |
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Sun 5th Jan
Jan 5
|
Mon 6th Jan
Jan 6
|
Tue 7th Jan
Jan 7
|
Wed 8th Jan
Jan 8
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Thu 9th Jan
Jan 9
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Fri 10th Jan
Jan 10
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Sat 11th Jan
Jan 11
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13.1mi,
1:51:50 Running - Long Run
Split Summary
=== 1) 1m - 8:45(8:45/m) 111/126bpm 84cal 6.86/7.39mph 2) 1m - 8:28(8:28/m) 118/128bpm 88cal 7.08/7.85mph 3) 1m - 8:19(8:19/m) 123/130bpm 91cal 7.21/7.56mph 4) 1m - 8:02(8:02/m) 127/133bpm 91cal 7.46/7.68mph 5) 1m - 8:16(8:16/m) 127/133bpm 92cal 7.26/7.66mph 6) 1m - 8:07(8:07/m) 128/133bpm 90cal 7.4/7.89mph 7) 1m - 8:28(8:28/m) 127/134bpm 88cal 7.09/7.53mph 8) 1m - 8:21(8:21/m) 128/135bpm 87cal 7.18/7.43mph 9) 1m - 8:27(8:27/m) 128/134bpm 85cal 7.11/7.47mph 10) 1m - 8:40(8:40/m) 128/132bpm 83cal 6.93/7.16mph 11) 1m - 8:34(8:34/m) 127/132bpm 77cal 7.01/7.31mph 12) 1m - 8:40(8:40/m) 129/134bpm 81cal 6.92/7.24mph 13) 1m - 9:54(9:54/m) 129/136bpm 88cal 6.06/7.26mph 14) 0.09m - 49(9:03/m) 133/135bpm 9cal 6.63/6.32mph |
8.2mi,
1:06:24 Running - Steady-State
Split Summary
=== 1) 1m - 8:19(8:19/m) 104/123bpm 69cal 7.22/7.72mph 2) 1m - 8:07(8:07/m) 124/131bpm 94cal 7.4/8.25mph 3) 1m - 7:57(7:57/m) 129/137bpm 96cal 7.55/7.99mph 4) 1m - 7:57(7:57/m) 131/137bpm 96cal 7.55/7.97mph 5) 1m - 7:58(7:58/m) 134/139bpm 98cal 7.54/7.93mph 6) 1m - 8:01(8:01/m) 135/142bpm 99cal 7.49/8.12mph 7) 1m - 7:58(7:58/m) 136/141bpm 98cal 7.53/7.93mph 8) 1m - 8:45(8:45/m) 137/143bpm 109cal 6.86/8.47mph 9) 0.16m - 1:23(8:38/m) 141/142bpm 17cal 6.94/6.95mph |
8.2mi,
1:10:29 Running - Recovery Run
Split Summary
=== 1) 1m - 8:59(8:59/m) 109/124bpm 83cal 6.68/7.26mph 2) 1m - 8:35(8:35/m) 117/127bpm 88cal 6.99/7.31mph 3) 1m - 8:29(8:29/m) 122/131bpm 92cal 7.07/7.24mph 4) 1m - 8:17(8:17/m) 125/133bpm 92cal 7.24/7.64mph 5) 1m - 8:25(8:25/m) 129/134bpm 98cal 7.13/7.49mph 6) 1m - 8:28(8:28/m) 129/135bpm 97cal 7.08/7.41mph 7) 1m - 8:26(8:26/m) 128/137bpm 92cal 7.11/7.53mph 8) 1m - 9:14(9:14/m) 129/137bpm 97cal 6.49/7.33mph 9) 0.18m - 1:35(8:59/m) 136/138bpm 19cal 6.67/6.72mph |
0.2mi,
2:25 Running - Recovery Run
0.2mi,
2:25Running - Recovery Run
2.2mi,
19:16Running - Warm Down
Split Summary
=== 1) 1m - 8:25(8:25/m) 121/138bpm 92cal 7.14/7.58mph 2) 1m - 9:12(9:12/m) 128/139bpm 108cal 6.52/7.51mph 3) 0.18m - 1:40(9:24/m) 134/137bpm 20cal 6.38/6.45mph
0.2mi,
2:15Running - Hill Work
Split Summary
=== 1) 0.22m - 2:15(10:06/m) 140/156bpm 27cal 5.94/6.8mph
0.2mi,
2:25Running - Hill Work
Split Summary
=== 1) 0.22m - 2:25(10:49/m) 136/148bpm 29cal 5.54/6.22mph
0.2mi,
2:24Running - Hill Work
Split Summary
=== 1) 0.23m - 2:24(10:36/m) 136/149bpm 30cal 5.66/7.1mph
2mi,
18:28Running - Warm Up
Split Summary
=== 1) 1m - 9:13(9:13/m) 107/125bpm 83cal 6.51/6.99mph 2) 0.99m - 9:15(9:20/m) 121/131bpm 102cal 6.42/6.85mph |
8.2mi,
1:08:16 Running - Easy
Split Summary
=== 1) 1m - 8:34(8:34/m) 119/153bpm 92cal 7/7.99mph 2) 1m - 8:06(8:06/m) 125/149bpm 92cal 7.42/7.89mph 3) 1m - 8:04(8:04/m) 128/134bpm 93cal 7.44/7.81mph 4) 1m - 8:02(8:02/m) 130/135bpm 94cal 7.47/7.74mph 5) 1m - 8:16(8:16/m) 132/138bpm 98cal 7.26/7.51mph 6) 1m - 8:22(8:22/m) 132/138bpm 98cal 7.17/7.45mph 7) 1m - 8:15(8:15/m) 132/139bpm 95cal 7.27/7.74mph 8) 1m - 9:03(9:03/m) 135/140bpm 107cal 6.63/7.74mph 9) 0.18m - 1:33(8:50/m) 138/140bpm 19cal 6.79/6.95mph |
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3.1mi,
22:20 Running - Race
Split Summary
=== 1) 1m - 7:15(7:15/m) 138/147bpm 92cal 8.27/9.6mph 2) 1m - 7:03(7:03/m) 144/150bpm 94cal 8.52/8.93mph 3) 1m - 7:11(7:11/m) 148/153bpm 98cal 8.35/9.41mph 4) 0.11m - 51(7:33/m) 141/144bpm 10cal 7.94/7.95mph |
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Sun 12th Jan
Jan 12
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Mon 13th Jan
Jan 13
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Tue 14th Jan
Jan 14
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Wed 15th Jan
Jan 15
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Thu 16th Jan
Jan 16
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Fri 17th Jan
Jan 17
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Sat 18th Jan
Jan 18
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