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About Me
Started running in 2013 Run wherever I go now Show More...

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Recent Blogs
stay at home, protect the NHS, save lives and run!	May 2020

Recent Training
22nd Apr	Tempo	5.4	48:18
21st Apr	Walking	1.8	40:39
20th Apr	Intervals	4.6	42:33
20th Apr	General	1.7	16:38
20th Apr	General	1.8	17:03

12 Month Benchmarks	Run	Bike
Mile	7:22	2:51
5k	23:56	10:18
5mi	42:37	18:23
10k	54:05	23:06
10mi	1:29:44	37:44
Half	2:08:59	50:15

Recent Pictures
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2021 Targets	Set your targets
RUN 1000

Recent Threads
Wrong answers only
Word Association
Let's count to a million
Predictive text thread
Snow watch - Have you got snow?
The Fetcheveryone Castle Challenge

Buddies (3)

Followers (2)

Badges Collected	See available badges
+ 126 others

Best Times
Best WAVA

Dist	Races	PB	WB	2014	2015	2016
10km	5	45:21 7:18/mi	0.00	51:56	45:21	46:29
13.1mi	5	1:42:57 7:52/mi	0.00	1:47:37	1:42:57

2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup		0.00	5km
2016		Result	WAVA	Distance
2 Oct	Great Cumbrian Run		0.00	13.1mi
11 Sep	Great North Run		0.00	13.1mi
3 Jul	Southport Half Marathon		0.00	13.1mi
1 Jun	Carlisle Tri 10k		0.00	10km
29 May	Rock ‘n’ Roll Liverpool Half Marathon		0.00	13.1mi
18 May	Carlisle Urban 10k	46:29	57.50	10km
7 Feb	Southport Mad Dog 10k	46:58	56.91	10km
17 Jan	Four Villages Half Marathon		0.00	13.1mi
2015		Result	WAVA	Distance
4 Oct	Great Cumbrian Run	1:42:57	56.71	13.1mi
13 Sep	Great North Run	1:50:06	53.03	13.1mi
5 Jul	Southport Half Marathon	1:49:58	53.09	13.1mi
20 May	Carlisle City Urban Trail Race	45:21	58.91	10km
16 May	Keswick Triathlon	29:39 / 1:50:24 / 1:02:53	0.00	800metres/35km/10km
8 Feb	Southport Mad Dog 10k	46:06	57.95	10km
2014		Result	WAVA	Distance
5 Oct	The Cumberland Building Society Great Cumbrian Run	1:47:37	54.25	13.1mi
7 Sep	Great North Run	2:01:50	47.92	13.1mi
26 May	Sandgrounder 10k	51:56	51.44	10km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	4	33	104	89	0	0	0	0	0	0	0	0	231
2020	0	0	0	0	0	0	0	3.6	5.2	0	0	0	8.8
2020	14	14	102	101	54	0	0	2	29	35	8	0	358
2020	18	0	4	0	12	17	0	0	6	0	0	0	57
2019	0	28	14	47	67	18	35	0	0	9	5	13	235
2019	47	0	0	0	0	0	5	0	0	0	0	2	54
2018	0	0	0	0	0	0	0	0	0	0.5	0	0	0.5
2018	101	66	4	3	0	0	0	15	67	62	5	41	363
2018	0	0	80	0	0	0	0	0	38	75	28	51	273
2017	6	74	114	84	89	40	0	0	0	8	0	27	441
2017	0	0	38	0	0	0	0	0	0	0	0	0	38
2016	0	0	0	0	0	0	0	1.1	0	0	0	0	1.1
2016	57	6	8	92	70	51	13	28	13	30	15	0	383
2016	16	0	0	29	0	0	0	47	0	0	0	0	92
2015	2.4	0	1.4	3.9	2.1	0	0	3.7	0	0	0	0	13.4
2015	52	42	58	58	39	27	19	99	92	39	88	30	645
2015	0	0	0	64	23	0	0	4	0	0	0	0	91
2014	0	0	0	0	0	0	0	0	0	0	0.9	0	0.9
2014	31	11	20	47	40	63	56	73	72	55	61	73	602
2014	0	0	0	0	0	0	0	0	23	22	159	26	231
2013	0	0	10	31	30	13	19	3	0	0	0	16	121

Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29	Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1
5.3mi, 48:31 Running - Tempo Split Summary === 1) 1.08m - 11:05(10:17/m) 154/166bpm 167cal 5.83/7.33mph 2) 1.24m - 10:17(8:16/m) 159/165bpm 161cal 7.25/8.04mph 3) 0.31m - 3:00(9:47/m) 159/166bpm 46cal 6.14/7.33mph 4) 1.24m - 10:05(8:06/m) 160/171bpm 157cal 7.4/8.33mph 5) 0.32m - 3:00(9:26/m) 167/179bpm 49cal 6.36/8.33mph 6) 1.12m - 11:05(9:56/m) 171/185bpm 186cal 6.04/7.39mph Add a comment	-	10.2mi, 1:39:50 Running - Long Run Split Summary === 1) 1m - 10:07(10:07/m) 138/146bpm 134cal 5.93/7.47mph 2) 1m - 10:13(10:13/m) 146/163bpm 145cal 5.87/6.76mph 3) 1m - 9:50(9:50/m) 153/163bpm 147cal 6.1/6.76mph 4) 1m - 9:47(9:47/m) 153/169bpm 145cal 6.13/6.87mph 5) 1m - 9:58(9:58/m) 152/166bpm 140cal 6.02/6.7mph 6) 1m - 10:07(10:07/m) 160/167bpm 156cal 5.93/7.06mph 7) 1m - 9:47(9:47/m) 157/172bpm 142cal 6.13/6.99mph 8) 1m - 9:20(9:20/m) 159/170bpm 138cal 6.43/7.22mph 9) 1m - 9:48(9:48/m) 160/171bpm 144cal 6.12/6.93mph 10) 1m - 9:32(9:32/m) 162/172bpm 139cal 6.29/6.89mph 11) 0.16m - 1:22(8:36/m) 164/166bpm 20cal 6.97/7.06mph Add a comment	-	0.5mi, 9:59 Cross-Training - Walking Split Summary === 1) 0.49m - 9:59(20:31/m) 136/153bpm 127cal 55/73rpm 2.92/3.51mph Add a comment 6.5mi, 1:01:53 Running - Intervals Split Summary === 1) 2.08m - 21:11(10:10/m) 148/165bpm 306cal 5.9/8.64mph 2) 0.25m - 1:53(7:33/m) 165/178bpm 30cal 7.95/8.39mph 3) 0.14m - 1:30(10:40/m) 170/179bpm 25cal 5.62/7.7mph 4) 0.25m - 1:55(7:41/m) 171/179bpm 31cal 7.81/8.1mph 5) 0.14m - 1:30(11:04/m) 168/178bpm 25cal 5.42/8.22mph 6) 0.25m - 1:49(7:20/m) 165/178bpm 29cal 8.18/8.27mph 7) 0.15m - 1:30(9:52/m) 174/182bpm 25cal 6.08/7.58mph 8) 0.25m - 1:55(7:42/m) 175/185bpm 32cal 7.8/8.12mph 9) 0.14m - 1:30(10:56/m) 169/180bpm 24cal 5.49/7.39mph 10) 0.25m - 1:59(7:58/m) 165/187bpm 31cal 7.54/8.06mph 11) 0.13m - 1:30(11:14/m) 178/186bpm 26cal 5.34/7.26mph 12) 0.25m - 1:50(7:23/m) 180/190bpm 32cal 8.13/9.02mph 13) 0.14m - 1:30(10:52/m) 178/189bpm 26cal 5.52/8.08mph 14) 0.25m - 1:53(7:33/m) 179/186bpm 33cal 7.95/8.01mph 15) 0.12m - 1:30(12:43/m) 172/186bpm 25cal 4.72/7.97mph 16) 0.25m - 1:53(7:34/m) 158/162bpm 28cal 7.94/7.97mph 17) 0.12m - 1:30(12:11/m) 160/174bpm 22cal 4.93/7.43mph 18) 0.25m - 1:54(7:38/m) 178/192bpm 33cal 7.85/7.85mph 19) 0.12m - 1:30(12:36/m) 176/184bpm 26cal 4.76/7.68mph 20) 0.25m - 1:44(6:58/m) 171/180bpm 28cal 8.61/8.83mph 21) 0.11m - 1:30(13:33/m) 173/179bpm 25cal 4.43/8.81mph 22) 0.58m - 6:58(11:57/m) 163/173bpm 102cal 5.02/6.1mph Add a comment	-	0.3mi, 6:15 Cross-Training - Walking Split Summary === 1) 0.31m - 6:15(20:16/m) 109/126bpm 50cal 51/77rpm 2.96/3.47mph Add a comment 6.3mi, 57:51 Running - Tempo Split Summary === 1) 1.51m - 15:05(10:00/m) 129/137bpm 171cal 5.99/7.1mph 2) 2.44m - 20:00(8:12/m) 142/148bpm 262cal 7.32/8.22mph 3) 2.4m - 22:46(9:30/m) 148/148bpm 302cal 6.32/7.72mph Add a comment
Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5	Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8
0.2mi, 3:36 Cross-Training - Walking Split Summary === 1) 0.19m - 3:36(18:32/m) 102/108bpm 26cal 57/62rpm 3.24/3.74mph Add a comment	11.4mi, 1:49:15 Running - Long Run Split Summary === 1) 1m - 10:32(10:32/m) 128/151bpm 127cal 5.7/7.37mph 2) 1m - 10:04(10:04/m) 148/163bpm 150cal 5.96/6.55mph 3) 1m - 9:22(9:22/m) 159/174bpm 153cal 6.4/6.78mph 4) 1m - 9:45(9:45/m) 156/166bpm 152cal 6.15/7.78mph 5) 1m - 9:57(9:57/m) 156/164bpm 154cal 6.03/6.78mph 6) 1m - 9:37(9:37/m) 156/170bpm 143cal 6.24/8.06mph 7) 1m - 9:31(9:31/m) 160/172bpm 149cal 6.31/6.91mph 8) 1m - 9:21(9:21/m) 157/172bpm 132cal 6.41/7.45mph 9) 1m - 9:27(9:27/m) 158/165bpm 135cal 6.35/7.1mph 10) 1m - 8:40(8:40/m) 158/162bpm 121cal 6.92/8.1mph 11) 1m - 9:09(9:09/m) 160/167bpm 131cal 6.56/11.67mph 12) 0.42m - 3:49(9:11/m) 162/165bpm 56cal 6.54/7.16mph Add a comment	-	3.3mi, 30:53 Running - Easy Split Summary === 1) 1m - 9:14(9:14/m) 128/160bpm 107cal 6.5/7.56mph 2) 1m - 9:29(9:29/m) 153/162bpm 145cal 6.33/7.33mph 3) 1m - 9:16(9:16/m) 153/159bpm 141cal 6.47/9.85mph 4) 0.32m - 2:55(9:11/m) 154/159bpm 44cal 6.53/6.78mph Add a comment	6.1mi, 56:54 Running - Intervals Split Summary === 1) 2.09m - 20:39(9:52/m) 141/161bpm 283cal 6.08/7.76mph 2) 0.13m - 1:00(7:42/m) 142/144bpm 13cal 7.8/7.6mph 3) 0.11m - 1:00(9:10/m) 148/151bpm 14cal 6.55/7.6mph 4) 0.13m - 1:00(7:41/m) 155/161bpm 15cal 7.81/7.74mph 5) 0.1m - 1:00(9:47/m) 158/162bpm 15cal 6.13/7.49mph 6) 0.14m - 1:00(7:17/m) 163/165bpm 16cal 8.24/7.53mph 7) 0.12m - 1:00(8:02/m) 166/169bpm 16cal 7.47/7.1mph 8) 0.13m - 1:00(7:50/m) 161/165bpm 16cal 7.66/7.72mph 9) 0.11m - 1:00(9:12/m) 160/165bpm 15cal 6.52/7.72mph 10) 0.12m - 1:00(8:06/m) 160/164bpm 16cal 7.41/7.47mph 11) 0.11m - 1:00(9:31/m) 164/171bpm 16cal 6.3/7.49mph 12) 0.14m - 1:00(7:01/m) 157/166bpm 15cal 8.55/9.83mph 13) 0.11m - 1:00(9:11/m) 164/174bpm 16cal 6.53/8.18mph 14) 0.13m - 1:00(7:36/m) 161/166bpm 16cal 7.89/7.93mph 15) 0.1m - 1:00(9:39/m) 164/169bpm 16cal 6.21/7.76mph 16) 0.14m - 1:00(7:07/m) 167/170bpm 16cal 8.42/8.12mph 17) 0.11m - 1:00(9:24/m) 166/172bpm 16cal 6.38/7.99mph 18) 0.14m - 1:00(7:14/m) 168/170bpm 16cal 8.29/9mph 19) 0.1m - 1:00(9:32/m) 168/175bpm 16cal 6.29/8.33mph 20) 0.14m - 1:00(7:13/m) 169/172bpm 16cal 8.32/8.87mph 21) 0.1m - 1:00(10:00/m) 166/170bpm 16cal 6/8.87mph 22) 1.56m - 16:15(10:24/m) 155/168bpm 240cal 5.77/7.35mph Add a comment 0.4mi, 9:42 Cross-Training - Walking Split Summary === 1) 0.43m - 9:42(22:48/m) 81/102bpm 39cal 37/124rpm 2.63/5.01mph Add a comment	-	8.1mi, 1:14:39 Running - Tempo Split Summary === 1) 1.55m - 14:52(9:35/m) 149/168bpm 218cal 6.26/7.2mph 2) 1.24m - 10:10(8:11/m) 165/177bpm 169cal 7.33/8.5mph 3) 0.29m - 3:00(10:11/m) 174/179bpm 52cal 5.89/7.41mph 4) 1.24m - 9:58(8:01/m) 176/187bpm 177cal 7.48/8.35mph 5) 0.28m - 3:00(10:46/m) 171/182bpm 51cal 5.57/8.22mph 6) 1.24m - 9:52(7:57/m) 178/192bpm 178cal 7.55/9.37mph 7) 0.27m - 3:00(10:55/m) 171/180bpm 50cal 5.5/7.83mph 8) 2m - 20:47(10:22/m) 161/170bpm 294cal 5.78/6.74mph Add a comment
Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15
4mi, 1:39:09 Cross-Training - Walking Split Summary === 1) 4m - 1:39:09(24:48/m) 96/125bpm 506cal 41/113rpm 2.42/5.38mph Add a comment	5.3mi, 51:49 Running - General Split Summary === 1) 1m - 10:29(10:29/m) 133/143bpm 131cal 5.72/6.37mph 2) 1m - 10:14(10:13/m) 150/157bpm 153cal 5.87/6.66mph 3) 1m - 9:52(9:52/m) 153/164bpm 149cal 6.08/6.78mph 4) 1m - 9:42(9:42/m) 157/165bpm 150cal 6.19/7.58mph 5) 1m - 9:07(9:07/m) 157/169bpm 138cal 6.58/7.43mph 6) 0.27m - 2:25(9:05/m) 163/169bpm 38cal 6.61/7.06mph Add a comment	1.8mi, 16:56 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 137/162bpm 127cal 6.17/16.55mph 2) 0.81m - 7:13(8:53/m) 154/169bpm 110cal 6.76/20.14mph Add a comment 1.8mi, 19:02 Running - General Split Summary === 1) 1m - 10:20(10:20/m) 134/158bpm 129cal 5.81/7.22mph 2) 0.82m - 8:42(10:36/m) 134/147bpm 102cal 5.66/6.99mph Add a comment	1.8mi, 19:54 Running - General Split Summary === 1) 1m - 12:52(12:52/m) 129/158bpm 143cal 4.66/7.14mph 2) 0.76m - 7:01(9:16/m) 156/165bpm 111cal 6.48/7.66mph Add a comment 1.7mi, 15:32 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 142/157bpm 135cal 6.07/8.2mph 2) 0.68m - 5:39(8:21/m) 153/163bpm 86cal 7.18/7.85mph Add a comment	1.7mi, 18:17 Running - General Split Summary === 1) 1m - 10:41(10:41/m) 131/153bpm 135cal 5.61/9.25mph 2) 0.69m - 7:35(10:57/m) 142/152bpm 101cal 5.48/8.33mph Add a comment 1.7mi, 15:24 Running - General Split Summary === 1) 1m - 9:54(9:54/m) 137/158bpm 132cal 6.06/8.33mph 2) 0.69m - 5:29(7:58/m) 146/156bpm 80cal 7.53/8.16mph Add a comment	4.5mi, 38:15 Running - Intervals Split Summary === 1) 0.48m - 4:29(9:15/m) 138/155bpm 62cal 6.48/7.81mph 2) 0.62m - 4:36(7:24/m) 144/148bpm 68cal 8.12/8.85mph 3) 0.17m - 1:30(9:04/m) 146/150bpm 23cal 6.61/8.72mph 4) 0.62m - 4:27(7:09/m) 146/149bpm 66cal 8.38/9.08mph 5) 0.16m - 1:30(9:13/m) 148/151bpm 22cal 6.51/8.45mph 6) 0.62m - 4:35(7:22/m) 153/163bpm 72cal 8.14/9.23mph 7) 0.15m - 1:30(9:46/m) 166/180bpm 25cal 6.14/7.26mph 8) 0.62m - 4:28(7:11/m) 173/182bpm 80cal 8.34/9.48mph 9) 0.09m - 1:30(15:54/m) 172/182bpm 26cal 3.77/9.18mph 10) 0.93m - 9:40(10:26/m) 164/178bpm 162cal 5.76/6.85mph Add a comment	-
Fri 16th Apr Apr 16	Sat 17th Apr Apr 17	Sun 18th Apr Apr 18	Mon 19th Apr Apr 19	Tue 20th Apr Apr 20	Wed 21st Apr Apr 21	Thu 22nd Apr Apr 22
6.2mi, 54:41 Running - Tempo Split Summary === 1) 1.02m - 9:22(9:13/m) 140/167bpm 130cal 6.51/7.08mph 2) 3.69m - 30:00(8:08/m) 177/191bpm 559cal 7.38/9.85mph 3) 1.52m - 15:19(10:06/m) 175/189bpm 277cal 5.94/8.35mph Add a comment	10.2mi, 1:31:28 Running - Long Run Split Summary === 1) 1m - 9:42(9:42/m) 142/159bpm 137cal 6.19/7.64mph 2) 1m - 9:03(9:03/m) 162/171bpm 148cal 6.63/7.35mph 3) 1m - 8:29(8:29/m) 163/172bpm 139cal 7.07/7.89mph 4) 1m - 8:36(8:36/m) 159/168bpm 135cal 6.97/7.56mph 5) 1m - 8:35(8:35/m) 161/175bpm 135cal 6.99/7.72mph 6) 1m - 8:32(8:32/m) 166/183bpm 141cal 7.04/7.72mph 7) 1m - 9:11(9:11/m) 163/180bpm 145cal 6.53/7.66mph 8) 1m - 9:00(9:00/m) 163/173bpm 141cal 6.66/7.64mph 9) 1m - 8:54(8:54/m) 166/175bpm 143cal 6.74/7.68mph 10) 1m - 9:54(9:54/m) 161/166bpm 140cal 6.06/7.06mph 11) 0.17m - 1:32(8:58/m) 164/180bpm 21cal 6.69/7.49mph Add a comment	-	2mi, 20:06 Running - General Split Summary === 1) 1m - 10:58(10:58/m) 140/169bpm 143cal 5.47/7.56mph 2) 0.95m - 9:08(9:36/m) 143/168bpm 118cal 6.25/8.06mph Add a comment 1.8mi, 17:31 Running - General Split Summary === 1) 1m - 10:14(10:14/m) 134/164bpm 127cal 5.86/8.62mph 2) 0.82m - 7:16(8:52/m) 159/165bpm 116cal 6.77/8.04mph Add a comment	4.6mi, 42:33 Running - Intervals Split Summary === 1) 1.24m - 13:25(10:47/m) 136/161bpm 175cal 5.57/8.62mph 2) 0.12m - 45(6:04/m) 154/156bpm 12cal 9.89/9.73mph 3) 0.17m - 1:30(8:36/m) 158/162bpm 24cal 6.97/10mph 4) 0.12m - 45(6:02/m) 158/160bpm 12cal 9.95/10.67mph 5) 0.15m - 1:30(9:59/m) 162/175bpm 24cal 6.01/9.71mph 6) 0.12m - 44(5:50/m) 169/173bpm 12cal 10.28/10.67mph 7) 0.15m - 1:30(9:43/m) 165/168bpm 25cal 6.18/8.75mph 8) 0.12m - 47(6:16/m) 168/170bpm 13cal 9.57/9.81mph 9) 0.15m - 1:30(9:52/m) 165/169bpm 25cal 6.08/9.43mph 10) 0.12m - 42(5:41/m) 164/166bpm 11cal 10.56/9.73mph 11) 0.15m - 1:30(9:44/m) 165/174bpm 25cal 6.16/9.68mph 12) 0.12m - 47(6:15/m) 166/169bpm 13cal 9.59/9.14mph 13) 0.16m - 1:30(9:40/m) 168/175bpm 25cal 6.21/9.18mph 14) 0.12m - 44(5:55/m) 172/179bpm 13cal 10.13/9.91mph 15) 0.16m - 1:30(9:28/m) 176/181bpm 26cal 6.34/9.85mph 16) 0.12m - 48(6:24/m) 172/174bpm 13cal 9.38/8.93mph 17) 0.15m - 1:30(10:09/m) 173/182bpm 26cal 5.91/8.58mph 18) 0.12m - 45(6:00/m) 169/174bpm 12cal 10/9.27mph 19) 0.15m - 1:30(10:04/m) 174/179bpm 26cal 5.96/9.56mph 20) 0.12m - 43(5:47/m) 176/177bpm 12cal 10.37/11.35mph 21) 0.12m - 1:30(12:34/m) 169/177bpm 25cal 4.77/11.73mph 22) 0.62m - 6:39(10:42/m) 156/166bpm 100cal 5.61/6.35mph Add a comment 1.7mi, 16:38 Running - General Split Summary === 1) 1m - 10:16(10:16/m) 125/158bpm 122cal 5.85/8.66mph 2) 0.65m - 6:22(9:49/m) 150/170bpm 84cal 6.11/8.54mph Add a comment 1.8mi, 17:03 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 138/173bpm 127cal 6.07/9.08mph 2) 0.81m - 7:10(8:53/m) 157/173bpm 114cal 6.76/8.1mph Add a comment	1.8mi, 40:39 Cross-Training - Walking Split Summary === 1) 1.76m - 40:39(23:06/m) 88/106bpm 187cal 46/98rpm 2.6/4.34mph Add a comment	5.4mi, 48:18 Running - Tempo Split Summary === 1) 1.15m - 10:59(9:33/m) 129/136bpm [1231b/mi] 134cal 6.29/7.37mph 2) 1.24m - 9:59(8:02/m) 139/142bpm [1117b/mi] 134cal 7.46/8.35mph 3) 0.3m - 3:00(10:05/m) 143/144bpm [1441b/mi] 40cal 5.95/6.99mph 4) 1.24m - 9:46(7:51/m) 147/149bpm [1155b/mi] 142cal 7.64/9.73mph 5) 0.3m - 3:00(9:55/m) 149/149bpm [1477b/mi] 44cal 6.05/7.6mph 6) 1.15m - 11:33(10:02/m) 149/149bpm [1496b/mi] 163cal 5.97/6.93mph Add a comment

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