-
Races
88 -
Miles
23027 -
Miles
53 -
Miles
2775 -
Miles
177 -
WAVA
70.80% -
200m
37 -
800m
3:18 -
5k
21:47 -
5M
36:08 -
10k
45:08 -
10M
1:13:58 -
Half
1:36:28 -
20M
2:49:54 -
Mara
3:41:45
About Me | |
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Decided to do more exercise than twice weekly aerobics, wanted to get fitter, ditch the fags and lose some weight, cos I'd hit my 30's, and so started running in 2000. First run, I didn't make it 2 minutes up the road, turned back and went home. So anything after that was, and is, an achievement! Smoke free and fitter now but not lost much weight. Now running's just a total addiction! Really love running...too much, probably!
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- Best WAVA
Dist | Races | 2002 | 2003 | 2004 | 2005 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2016 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
200m | 1 | 37 65.83 | 37
4:58/mi
|
65.83 | |||||||||||
800m | 1 | 3:18 58.85 | 3:18
6:38/mi
|
58.85 | |||||||||||
3km | 1 | 14:06 62.15 | 14:06
7:34/mi
|
62.15 | |||||||||||
5km | 15 | 24:26 60.36 | 23:21 63.24 | 23:00 64.32 | 24:20 61.59 | 21:56 69.41 | 21:47 69.89 | 21:59 70.19 | 21:47
7:01/mi
|
70.19 | |||||
5mi | 6 | 38:54 61.64 | 39:22 61.07 | 36:08 70.80 | 36:08
7:14/mi
|
70.80 | |||||||||
5.9mi | 1 | 49:23 57.59 | 49:23
8:23/mi
|
57.59 | |||||||||||
10km | 12 | 47:01 63.71 | 50:22 59.65 | 48:32 61.90 | 53:30 56.81 | 47:40 64.07 | 51:25 59.71 | 45:08 68.85 | 46:04 67.91 | 45:08
7:16/mi
|
68.85 | ||||
7mi | 5 | 59:15 57.15 | 55:41 61.83 | 58:00 59.97 | 51:32 69.28 | 51:32
7:22/mi
|
69.28 | ||||||||
8.7mi | 1 | 1:10:31 62.18 | 1:10:31
8:05/mi
|
62.18 | |||||||||||
10mi | 10 | 1:20:37 61.12 | 1:21:20 60.59 | 1:21:50 60.37 | 1:20:10 62.30 | 1:20:40 62.21 | 1:13:58 69.03 | 1:15:24 68.18 | 1:13:58
7:24/mi
|
69.03 | |||||
20km | 2 | 1:42:20 61.16 | 1:33:19 68.55 | 1:33:19
7:31/mi
|
68.55 | ||||||||||
13.1mi | 22 | 1:47:00 60.51 | 1:49:45 59.14 | 2:00:18 54.12 | 1:47:33 60.99 | 1:45:32 62.44 | 1:47:45 61.15 | 1:57:47 56.56 | 1:36:28 69.49 | 1:39:29 67.38 | 1:39:21 68.46 | 1:36:28
7:22/mi
|
69.49 | ||
14mi | 1 | 1:57:26 60.20 | 1:57:26
8:23/mi
|
60.20 | |||||||||||
14.1mi | 1 | 1:54:32 63.52 | 1:54:32
8:09/mi
|
63.52 | |||||||||||
14.6mi | 1 | 1:57:38 64.84 | 1:57:38
8:03/mi
|
64.84 | |||||||||||
14.8mi | 1 | 2:28:28 49.58 | 2:28:28
10:04/mi
|
49.58 | |||||||||||
15.1mi | 1 | 2:16:12 56.42 | 2:16:12
9:02/mi
|
56.42 | |||||||||||
19.7mi | 1 | 3:07:52 54.31 | 3:07:52
9:33/mi
|
54.31 | |||||||||||
20mi | 2 | 2:56:43 58.13 | 2:49:54 61.91 | 2:49:54
8:30/mi
|
61.91 | ||||||||||
26.2mi | 3 | 4:25:04 51.49 | 4:06:25 55.69 | 3:41:45 62.70 | 3:41:45
8:28/mi
|
62.70 |
2016 | Result | WAVA | Distance | |
---|---|---|---|---|
3 Apr | Lowestoft 5 mile Promenade Dash PB | 36:08 | 70.80 | 5mi |
2013 | Result | WAVA | Distance | |
10 Nov | Stowmarket Scenic 7 PB | 51:32 | 69.28 | 7mi |
13 Oct | Great Eastern Run SB | 1:39:21 | 68.46 | 13.1mi |
14 Sep | Round Norfolk Relay Stage 11 PB | 1:57:38 | 64.84 | 14.6mi |
20 Jul | Norwich parkrun SB | 21:59 | 70.19 | 5km |
21 Apr | London Marathon | 0.00 | 26.2mi | |
3 Mar | Wymondham 20 PB | 2:49:54 | 61.91 | 20mi |
2012 | Result | WAVA | Distance | |
1 Dec | Norwich parkrun | 22:30 | 68.10 | 5km |
21 Oct | Amsterdam Marathon PB | 3:41:45 | 62.70 | 26.2mi |
15 Sep | Round Norfolk Relay - Stage 2 PB | 1:54:32 | 63.52 | 14.06mi |
2 Sep | Wissey Half Marathon | 0.00 | 13.1mi | |
15 Jul | RAF Marham 10M SB | 1:15:24 | 68.18 | 10mi |
23 Jun | Hanley parkrun | 23:08 | 66.23 | 5km |
17 Jun | Comercrawley Diss 10KM & Fun Run SB | 46:04 | 67.91 | 10km |
16 Jun | NNUH and Active Norfolk 5k | 23:30 | 65.20 | 5km |
13 May | Dereham 10m - RCGP 4 & CC | 1:16:20 | 67.34 | 10mi |
15 Apr | Bungay Black Dog Half Marathon SB | 1:39:29 | 67.38 | 13.1mi |
7 Apr | Nonsuch parkrun | 22:19 | 68.22 | 5km |
10 Mar | Norwich parkrun PB | 21:47 | 69.89 | 5km |
2011 | Result | WAVA | Distance | |
18 Dec | Turkey Trot 10 (Beccles) PB | 1:13:58 | 69.03 | 10mi |
20 Nov | St Neots Riverside Half Marathon PB | 1:36:28 | 69.49 | 13.1mi |
12 Nov | Nonsuch parkrun SB | 21:56 | 69.41 | 5km |
6 Nov | Great East Run PB | 1:33:19 | 68.55 | 20km |
23 Oct | East Coast Run PB | 45:08 | 68.85 | 10km |
10 Sep | Norwich parkrun | 22:28 | 67.76 | 5km |
2 Jul | Norwich parkrun | 22:54 | 66.48 | 5km |
16 Apr | Norwich parkrun | 23:35 | 64.18 | 5km |
2010 | Result | WAVA | Distance | |
5 Dec | Luton Marathon Relay. CANCELLED | 0.00 | 8.73mi | |
21 Nov | St Neots Riverside Half Marathon SB | 1:57:47 | 56.56 | 13.1mi |
25 Oct | Dublin Marathon SB | 4:06:25 | 55.69 | 26.2mi |
19 Sep | Round Norfolk Relay - Stage 12 PB | 3:07:52 | 54.31 | 19.67mi |
12 Sep | Grunty Fen Half Marathon | 1:58:53 | 56.03 | 13.1mi |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 3:18 | 58.85 | 800m |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 14:06 | 62.15 | 3km |
4 Aug | Eastern Vets AC Track Meet, Kings Lynn PB | 37 | 65.83 | 200m |
28 Mar | Jolly Jaguars 10k SB | 51:25 | 59.71 | 10km |
2009 | Result | WAVA | Distance | |
6 Dec | Luton Three Stage Marathon Relay PB | 1:10:31 | 62.18 | 8.73mi |
15 Nov | St Neots Riverside Half Marathon | 1:55:44 | 57.23 | 13.1mi |
8 Nov | Stowmarket Striders Scenic 7 SB | 58:00 | 59.97 | 7mi |
11 Oct | Leicester Half Marathon | 1:52:02 | 59.12 | 13.1mi |
19 Sep | Round Norfolk Relay - Stage 10 PB | 2:16:12 | 56.42 | 15.08mi |
14 Jun | Potters 'Arf Marathon | 2:05:57 | 52.58 | 13.1mi |
31 May | Edinburgh Marathon SB | 4:25:04 | 51.49 | 26.2mi |
19 Apr | Bungay Black Dog Half Marathon | 1:54:29 | 57.56 | 13.1mi |
5 Apr | Oakley 20 SB | 2:56:43 | 58.13 | 20mi |
15 Mar | Broadland half marathon SB | 1:47:45 | 61.15 | 13.1mi |
8 Mar | Florette Fradley 10k SB | 47:40 | 64.07 | 10km |
2008 | Result | WAVA | Distance | |
14 Dec | Waveney Valley AC Turkey Trot 10m SB | 1:20:40 | 62.21 | 10mi |
16 Nov | St Neots Riverside Half Marathon SB | 1:45:32 | 62.44 | 13.1mi |
20 Jul | Northumberland Coastal Run PB | 1:57:26 | 60.20 | 14mi |
28 May | Wroxham 5K SB | 24:20 | 61.59 | 5km |
4 May | Breckland 10K SB | 53:30 | 56.81 | 10km |
16 Mar | Broadland Half Marathon | 1:50:29 | 59.37 | 13.1mi |
17 Feb | Great East Run SB | 1:42:20 | 61.16 | 20km |
2007 | Result | WAVA | Distance | |
16 Dec | Turkey Trot 10, Beccles SB | 1:20:10 | 62.30 | 10mi |
18 Nov | St Neots Riverside Half Marathon SB | 1:47:33 | 60.99 | 13.1mi |
11 Nov | Stowmarket Striders Scenic 7 SB | 55:41 | 61.83 | 7mi |
2005 | Result | WAVA | Distance | |
12 Jun | Potters 'Arf Marathon SB | 2:00:18 | 54.12 | 13.1mi |
1 May | Breckland 10K SB | 48:32 | 61.90 | 10km |
6 Mar | Wymondham 10 SB | 1:21:50 | 60.37 | 10mi |
2004 | Result | WAVA | Distance | |
5 Dec | Nene Valley 10 | 1:23:17 | 59.32 | 10mi |
14 Nov | St Neots Riverside Half Marathon SB | 1:49:45 | 59.14 | 13.1mi |
18 Sep | Round Norfolk Relay, Stage 6 PB | 49:23 | 57.59 | 5.89mi |
21 Aug | Race the Train 14.75m PB | 2:28:28 | 49.58 | 14.75mi |
11 Aug | CoNAC Midweek Series SB | 50:22 | 59.65 | 10km |
8 Aug | Newark Half M | 2:11:35 | 49.33 | 13.1mi |
4 Aug | Midweek Series 5m SB | 39:22 | 61.07 | 5mi |
28 Jul | CONAC Midweek Series | 23:34 | 62.78 | 5km |
23 Jun | Wymondham 10m | 1:23:28 | 59.19 | 10mi |
3 Jun | Wroxham 5K SB | 23:00 | 64.32 | 5km |
31 May | Brandon Forest Half Marathon | 1:57:11 | 55.39 | 13.1mi |
19 May | GYRR 5 mile series race 3 | 39:24 | 61.02 | 5mi |
5 May | GYRR 5 mile series race 2 | 40:23 | 59.37 | 5mi |
2 May | Sutton Runners 10K | 50:56 | 58.81 | 10km |
21 Apr | GYRR 5 mile series race 1 | 40:46 | 58.82 | 5mi |
4 Apr | Bungay Blackdog Half Marathon | 1:53:11 | 57.21 | 13.1mi |
7 Mar | Wymondham 10m SB | 1:21:20 | 60.59 | 10mi |
2003 | Result | WAVA | Distance | |
14 Dec | Waveney Valley AC Turkey Trot 10 mile SB | 1:20:37 | 61.12 | 10mi |
16 Nov | St Neot's Riverside Half Marathon SB | 1:47:00 | 60.51 | 13.1mi |
2 Nov | The Royal Marines Commando Challenge 7m | 1:09:05 | 49.14 | 7mi |
19 Oct | Great Yarmouth SB | 47:01 | 63.71 | 10km |
21 Sep | Great North Run | 2:19:55 | 46.28 | 13.1mi |
7 Sep | Wissey Half Marathon | 1:53:09 | 57.22 | 13.1mi |
13 Aug | Midweek Series - 10K | 47:40 | 62.85 | 10km |
6 Aug | Midweek Series - 5M SB | 38:54 | 61.64 | 5mi |
30 Jul | Midweek Series - 5K SB | 23:21 | 63.24 | 5km |
25 May | Myra Garrett 10K | 51:55 | 57.70 | 10km |
4 May | Sutton Runners 10K | 51:00 | 58.60 | 10km |
30 Mar | Bungay Blackdog Half Marathon | 1:54:15 | 56.57 | 13.1mi |
2002 | Result | WAVA | Distance | |
10 Nov | Stowmarket Striders Scenic 7 SB | 59:15 | 57.15 | 7mi |
6 Oct | Wymondham Ladies 5K SB | 24:26 | 60.36 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 90 | 127 | 127 | 86 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 429 |
2023 | 0 | 9 | 0 | 3 | 0 | 0 | 0 | 0 | 8 | 5 | 0 | 13 | 38 |
2023 | 35 | 109 | 127 | 112 | 135 | 126 | 128 | 139 | 126 | 139 | 133 | 124 | 1434 |
2022 | 0 | 0 | 9 | 11 | 6 | 5 | 7 | 15 | 0 | 6 | 0 | 0 | 59 |
2022 | 131 | 103 | 132 | 124 | 134 | 118 | 110 | 123 | 128 | 135 | 128 | 95 | 1461 |
2021 | 0 | 0 | 0 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
2021 | 115 | 122 | 136 | 133 | 132 | 142 | 105 | 130 | 125 | 136 | 128 | 129 | 1533 |
2021 | 0 | 0 | 0 | 0 | 12 | 13 | 3 | 3 | 3 | 0 | 0 | 0 | 34 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 6 |
2020 | 125 | 129 | 140 | 135 | 143 | 133 | 136 | 142 | 143 | 148 | 137 | 146 | 1657 |
2019 | 67 | 82 | 106 | 105 | 110 | 98 | 113 | 116 | 114 | 120 | 117 | 116 | 1264 |
2018 | 0 | 13 | 15 | 37 | 46 | 56 | 72 | 87 | 91 | 85 | 66 | 60 | 630 |
2017 | 126 | 114 | 128 | 70 | 31 | 50 | 45 | 53 | 58 | 33 | 26 | 0 | 734 |
2017 | 0 | 0 | 0 | 0 | 34 | 0 | 18 | 22 | 13 | 0 | 0 | 0 | 87 |
2016 | 139 | 135 | 144 | 130 | 136 | 138 | 126 | 137 | 139 | 128 | 130 | 134 | 1615 |
2016 | 0 | 0 | 0 | 0 | 0 | 39 | 30 | 15 | 23 | 0 | 0 | 0 | 106 |
2015 | 116 | 127 | 132 | 118 | 110 | 108 | 109 | 77 | 110 | 136 | 124 | 124 | 1393 |
2015 | 0 | 0 | 0 | 0 | 143 | 103 | 52 | 73 | 99 | 0 | 0 | 0 | 469 |
2014 | 4.9 | 1 | 0.5 | 0 | 0 | 0 | 0.4 | 9.5 | 4.2 | 0 | 0 | 0 | 20.3 |
2014 | 84 | 97 | 104 | 129 | 149 | 124 | 132 | 1 | 29 | 93 | 95 | 129 | 1165 |
2014 | 77 | 182 | 78 | 29 | 12 | 10 | 27 | 181 | 133 | 26 | 0 | 0 | 755 |
2013 | 0 | 0 | 0 | 0 | 1.8 | 4.6 | 4.6 | 5 | 4.3 | 1.9 | 3.8 | 6.6 | 32.5 |
2013 | 177 | 163 | 197 | 32 | 24 | 94 | 146 | 143 | 152 | 168 | 153 | 47 | 1496 |
2013 | 0 | 0 | 0 | 283 | 248 | 78 | 0 | 0 | 0 | 0 | 0 | 71 | 680 |
2012 | 161 | 138 | 164 | 164 | 165 | 170 | 180 | 166 | 199 | 141 | 140 | 163 | 1952 |
2011 | 144 | 103 | 153 | 116 | 117 | 121 | 142 | 139 | 154 | 178 | 153 | 157 | 1677 |
2011 | 12 | 10 | 8 | 0 | 5 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 38 |
2010 | 6 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 |
2010 | 154 | 112 | 126 | 82 | 111 | 132 | 160 | 148 | 130 | 100 | 116 | 130 | 1501 |
2010 | 0 | 0 | 0 | 58 | 51 | 82 | 72 | 32 | 48 | 19 | 12 | 10 | 383 |
2009 | 18 | 0 | 3 | 3 | 0 | 0 | 6 | 0 | 3 | 6 | 0 | 0 | 39 |
2009 | 149 | 147 | 161 | 153 | 145 | 67 | 106 | 124 | 140 | 121 | 133 | 144 | 1591 |
2009 | 11 | 0 | 0 | 0 | 0 | 4 | 9 | 3 | 21 | 0 | 0 | 0 | 47 |
2008 | 105 | 93 | 103 | 63 | 86 | 87 | 127 | 135 | 104 | 132 | 111 | 79 | 1223 |
2008 | 11 | 10 | 24 | 17 | 32 | 32 | 33 | 6 | 11 | 0 | 0 | 0 | 176 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 75 | 81 | 104 | 273 |
Fri 22nd Mar
Mar 22
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Sat 23rd Mar
Mar 23
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Sun 24th Mar
Mar 24
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Mon 25th Mar
Mar 25
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Tue 26th Mar
Mar 26
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Wed 27th Mar
Mar 27
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Thu 28th Mar
Mar 28
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HIIT on Friday and my lead again.
Extra session offered as I missed yesterday's due to being on interview panel. 1) 0mi - 20(3:21:40/mi) 110/110bpm [22184b/mi] 2cal 2) 0mi - 10(6:52:39/mi) 110/111bpm [45392b/mi] 1cal 3) 0mi - 20(0/mi) 116/127bpm [INFb/mi] 2cal 4) 0mi - 10(0/mi) 132/138bpm [INFb/mi] 1cal 5) 0mi - 20(6:46:24/mi) 139/141bpm [56490b/mi] 3cal 6) 0mi - 10(1:47:43/mi) 138/138bpm [14865b/mi] 2cal 7) 0mi - 20(2:01:06/mi) 139/140bpm [16832b/mi] 3cal 8) 0mi - 10(0/mi) 141/142bpm [INFb/mi] 2cal 9) 0mi - 20(3:52:14/mi) 148/155bpm [34370b/mi] 3cal 10) 0mi - 10(2:29:01/mi) 152/154bpm [22650b/mi] 2cal 11) 0mi - 20(2:59:25/mi) 143/149bpm [25656b/mi] 3cal 12) 0mi - 10(447:02:24/mi) 140/140bpm [3755136b/mi] 2cal 13) 0mi - 20(894:04:48/mi) 144/152bpm [7724851b/mi] 3cal 14) 0mi - 10(0/mi) 155/157bpm [INFb/mi] 2cal 15) 0.01mi - 20(36:42/mi) 146/154bpm [5357b/mi] 3cal 16) 0mi - 10(1:23:02/mi) 143/143bpm [11875b/mi] 2cal 17) 0.01mi - 20(52:51/mi) 144/146bpm [7611b/mi] 3cal 18) 0mi - 10(1:03:52/mi) 146/146bpm [9324b/mi] 1cal 19) 0mi - 20(59:36:19/mi) 143/146bpm [511414b/mi] 3cal 20) 0mi - 10(11:45:51/mi) 142/143bpm [100231b/mi] 2cal 21) 0mi - 20(22:21:07/mi) 145/148bpm [194462b/mi] 3cal 22) 0mi - 10(0/mi) 148/149bpm [INFb/mi] 2cal 23) 0mi - 20(11:36:41/mi) 145/148bpm [101019b/mi] 3cal 24) 0mi - 10(4:08:21/mi) 143/143bpm [35515b/mi] 2cal 25) 0mi - 20(7:02:24/mi) 142/143bpm [59981b/mi] 3cal 26) 0mi - 10(0/mi) 153/158bpm [INFb/mi] 2cal 27) 0mi - 20(0/mi) 148/157bpm [INFb/mi] 3cal 28) 0mi - 10(0/mi) 143/144bpm [INFb/mi] 2cal 29) 0mi - 20(63:51:46/mi) 144/145bpm [551775b/mi] 3cal 30) 0mi - 10(12:25:04/mi) 147/147bpm [109525b/mi] 2cal 31) 0mi - 20(13:08:54/mi) 149/151bpm [117545b/mi] 3cal 32) 0mi - 10(31:55:53/mi) 147/149bpm [281635b/mi] 2cal 33) 0mi - 20(81:16:48/mi) 147/148bpm [716890b/mi] 3cal 34) 0mi - 10(55:52:48/mi) 147/148bpm [492862b/mi] 2cal 35) 0mi - 20(447:02:24/mi) 150/151bpm [4023360b/mi] 3cal 36) 0mi - 10(89:24:29/mi) 148/149bpm [793943b/mi] 2cal 37) 0mi - 20(8:16:43/mi) 149/149bpm [74010b/mi] 3cal 38) 0mi - 10(1:11:43/mi) 150/151bpm [10758b/mi] 2cal 39) 0mi - 20(1:58:41/mi) 151/152bpm [17921b/mi] 3cal 40) 0mi - 10(9:56:03/mi) 151/151bpm [90004b/mi] 2cal 41) 0.01mi - 20(46:36/mi) 150/150bpm [6991b/mi] 3cal 42) 0mi - 10(1:20:33/mi) 152/152bpm [12243b/mi] 2cal 43) 0mi - 20(1:56:22/mi) 151/152bpm [17571b/mi] 3cal 44) 0mi - 10(59:36/mi) 151/151bpm [9000b/mi] 2cal 45) 0mi - 20(1:13:17/mi) 150/151bpm [10993b/mi] 3cal 46) 0mi - 10(1:47:17/mi) 153/154bpm [16415b/mi] 2cal 47) 0mi - 20(13:32:48/mi) 153/154bpm [124358b/mi] 3cal 48) 0mi - 10(49:40:16/mi) 152/152bpm [453001b/mi] 2cal 49) 0mi - 20(0/mi) 150/151bpm [INFb/mi] 3cal 50) 0mi - 10(37:15:12/mi) 149/149bpm [333045b/mi] 2cal 51) 0mi - 20(2:16:30/mi) 148/149bpm [20202b/mi] 3cal 52) 0mi - 10(10:09:36/mi) 143/145bpm [87173b/mi] 2cal 53) 0mi - 20(44:42:14/mi) 144/146bpm [386243b/mi] 3cal 54) 0mi - 10(18:37:36/mi) 146/146bpm [163170b/mi] 2cal 55) 0mi - 20(1:08:15/mi) 143/146bpm [9760b/mi] 3cal 56) 0mi - 10(49:40:16/mi) 141/141bpm [420218b/mi] 1cal 57) 0mi - 20(0/mi) 142/144bpm [INFb/mi] 3cal 58) 0mi - 10(89:24:29/mi) 145/145bpm [777850b/mi] 2cal 59) 0mi - 20(1:41:24/mi) 141/145bpm [14299b/mi] 3cal 60) 0mi - 10(34:26/mi) 139/140bpm [4786b/mi] 1cal 61) 0mi - 20(2:44:33/mi) 141/142bpm [23202b/mi] 3cal 62) 0mi - 10(9:07:24/mi) 143/143bpm [78278b/mi] 1cal 63) 0mi - 20(18:37:36/mi) 141/143bpm [157582b/mi] 3cal 64) 0mi - 10(74:30:24/mi) 139/139bpm [621386b/mi] 1cal 65) 0.01mi - 20(54:48/mi) 141/144bpm [7726b/mi] 3cal 66) 0mi - 10(1:02:14/mi) 140/142bpm [8713b/mi] 1cal 67) 0.01mi - 20(42:43/mi) 143/147bpm [6108b/mi] 3cal 68) 0mi - 10(1:46:52/mi) 148/149bpm [15816b/mi] 2cal 69) 0mi - 20(1:24:45/mi) 151/152bpm [12797b/mi] 3cal 70) 0mi - 10(1:49:02/mi) 152/152bpm [16573b/mi] 2cal 71) 0mi - 20(1:08:57/mi) 151/152bpm [10412b/mi] 3cal 72) 0mi - 10(1:13:41/mi) 150/152bpm [11053b/mi] 2cal 73) 0mi - 20(1:17:18/mi) 154/154bpm [11904b/mi] 3cal 74) 0mi - 10(0/mi) 152/153bpm [INFb/mi] 2cal 75) 0mi - 20(2:13:27/mi) 151/152bpm [20150b/mi] 3cal 76) 0mi - 10(3:24:45/mi) 152/152bpm [31122b/mi] 2cal 77) 0mi - 20(2:31:07/mi) 153/154bpm [23120b/mi] 3cal 78) 0mi - 10(0/mi) 152/153bpm [INFb/mi] 2cal 79) 0mi - 20(6:37:22/mi) 151/151bpm [60003b/mi] 3cal 80) 0mi - 10(7:50:34/mi) 151/152bpm [71056b/mi] 2cal 81) 0mi - 20(5:46:06/mi) 153/154bpm [52953b/mi] 3cal 82) 0mi - 10(3:29:33/mi) 155/155bpm [32480b/mi] 2cal 83) 0.01mi - 20(57:56/mi) 120/152bpm [6952b/mi] 2cal 84) 0mi - 10(1:26:15/mi) 113/114bpm [9746b/mi] 1cal 85) 0.01mi - 20(47:44/mi) 111/112bpm [5298b/mi] 1cal 86) 0mi - 10(52:17/mi) 108/109bpm [5647b/mi] 87) 0.01mi - 20(56:03/mi) 109/114bpm [6110b/mi] 1cal 88) 0mi - 10(1:35:27/mi) 116/117bpm [11073b/mi] 1cal 89) 0mi - 20(1:20:40/mi) 122/126bpm [9842b/mi] 1cal 90) 0mi - 10(1:32:29/mi) 128/129bpm [11839b/mi] 1cal 91) 0mi - 20(1:13:17/mi) 130/131bpm [9527b/mi] 2cal 92) 0mi - 10(1:42:23/mi) 127/129bpm [13002b/mi] 1cal 93) 0mi - 20(1:33:57/mi) 126/128bpm [11838b/mi] 2cal 94) 0mi - 10(1:49:02/mi) 127/129bpm [13847b/mi] 1cal 95) 0mi - 20(1:22:39/mi) 126/129bpm [10415b/mi] 2cal 96) 0mi - 10(1:25:42/mi) 128/130bpm [10969b/mi] 1cal 97) 0.01mi - 20(1:02:53/mi) 127/130bpm [7987b/mi] 2cal 98) 0mi - 10(56:35/mi) 124/125bpm [7017b/mi] 1cal 99) 0mi - 20(3:58:25/mi) 122/125bpm [29087b/mi] 2cal 100) 0mi - 10(0/mi) 121/122bpm [INFb/mi] 1cal 101) 0mi - 20(0/mi) 123/125bpm [INFb/mi] 2cal 102) 0mi - 10(0/mi) 125/125bpm [INFb/mi] 1cal 103) 0mi - 20(0/mi) 122/125bpm [INFb/mi] 2cal 104) 0mi - 10(0/mi) 112/115bpm [INFb/mi] 1cal 105) 0mi - 20(1:34:07/mi) 110/111bpm [10353b/mi] 1cal 106) 0mi - 10(3:11:35/mi) 110/110bpm [21075b/mi] 107) 0.01mi - 20(44:36/mi) 108/110bpm [4816b/mi] 1cal 108) 0mi - 10(1:19:21/mi) 111/112bpm [8809b/mi] 109) 0mi - 20(7:19:43/mi) 118/120bpm [51886b/mi] 1cal 110) 0mi - 10(11:10:34/mi) 123/126bpm [82479b/mi] 1cal 111) 0.01mi - 20(53:04/mi) 128/129bpm [6792b/mi] 2cal 112) 0.01mi - 10(24:26/mi) 122/124bpm [2980b/mi] 1cal 113) 0mi - 20(1:08:36/mi) 123/125bpm [8438b/mi] 2cal 114) 0mi - 10(0/mi) 125/125bpm [INFb/mi] 1cal 115) 0mi - 20(10:02:45/mi) 125/125bpm [75344b/mi] 2cal 116) 0mi - 10(149:00:48/mi) 125/127bpm [1117600b/mi] 1cal 117) 0mi - 20(24:50:08/mi) 123/128bpm [183286b/mi] 2cal 118) 0mi - 10(223:31:12/mi) 120/120bpm [1609344b/mi] 1cal 119) 0.01mi - 20(50:31/mi) 118/120bpm [5961b/mi] 1cal 120) 0.07mi - 10:01(2:17:50/mi) 102/118bpm [14059b/mi] 19cal Add a comment
1) 1mi - 9:12(9:12/mi) 132/146bpm [1215b/mi] 83cal
2) 1mi - 8:52(8:52/mi) 150/159bpm [1331b/mi] 85cal 3) 1mi - 8:32(8:32/mi) 157/166bpm [1340b/mi] 87cal 4) 0.02mi - 10(6:28/mi) 166/167bpm [1073b/mi] 2cal Add a comment
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1) 1mi - 9:32(9:32/mi) 135/154bpm [1288b/mi] 88cal
2) 1mi - 9:26(9:26/mi) 153/160bpm [1442b/mi] 93cal 3) 1mi - 8:55(8:55/mi) 160/163bpm [1427b/mi] 92cal 4) 1mi - 8:59(8:59/mi) 162/164bpm [1457b/mi] 91cal 5) 1mi - 9:09(9:09/mi) 159/164bpm [1456b/mi] 91cal 6) 1mi - 9:11(9:11/mi) 164/167bpm [1505b/mi] 95cal 7) 1mi - 9:17(9:17/mi) 164/167bpm [1523b/mi] 92cal 8) 1mi - 9:32(9:32/mi) 160/167bpm [1525b/mi] 92cal 9) 1mi - 9:33(9:33/mi) 159/166bpm [1519b/mi] 94cal 10) 0.01mi - 4(8:06/mi) 160/160bpm [1297b/mi] 1cal Add a comment
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Neil's HIIT today.
1) 0.78mi - 46:21(59:21/mi) 105/142bpm [6232b/mi] 203cal 7/110rpm Add a comment
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1) 1mi - 9:49(9:49/mi) 130/142bpm [1277b/mi] 89cal
2) 1mi - 9:00(9:00/mi) 147/153bpm [1322b/mi] 88cal 3) 1mi - 8:54(8:54/mi) 155/160bpm [1380b/mi] 90cal 4) 0.14mi - 1:13(8:43/mi) 154/158bpm [1344b/mi] 12cal Add a comment
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6am club.
Minus Alison who did a little run called Wymondham 20 on Sunday. 1) 1mi - 10:01(10:01/mi) 122/131bpm [1222b/mi] 84cal 2) 1mi - 10:01(10:01/mi) 129/142bpm [1293b/mi] 86cal 3) 1mi - 9:43(9:43/mi) 134/143bpm [1301b/mi] 85cal 4) 1mi - 9:23(9:23/mi) 140/145bpm [1314b/mi] 87cal 5) 1mi - 9:31(9:31/mi) 138/145bpm [1314b/mi] 88cal 6) 1mi - 9:13(9:13/mi) 138/148bpm [1271b/mi] 86cal 7) 1mi - 9:05(9:05/mi) 147/153bpm [1336b/mi] 88cal 8) 0.11mi - 57(8:56/mi) 155/157bpm [1384b/mi] 10cal Add a comment
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AWP 1 min reps + tabatas - why is it still cold?? ☹️
wu to park - 16 x 1 min/1 min, 8 x 20 sec/10 sec - wd to park 1) 1mi - 10:00(10:00/mi) 127/143bpm [1270b/mi] 89cal 2) 0.68mi - 6:29(9:34/mi) 133/147bpm [1271b/mi] 57cal 3) 0.14mi - 1:00(7:15/mi) 128/144bpm [927b/mi] 7cal 4) 0.01mi - 10(18:59/mi) 145/145bpm [2752b/mi] 2cal 5) 0.13mi - 1:00(7:46/mi) 138/153bpm [1072b/mi] 9cal 6) 0mi - 10(42:47/mi) 151/153bpm [6460b/mi] 2cal 7) 0.15mi - 1:00(6:37/mi) 139/155bpm [921b/mi] 8cal 8) 0.01mi - 10(16:48/mi) 154/155bpm [2588b/mi] 2cal 9) 0.14mi - 1:00(7:15/mi) 135/159bpm [978b/mi] 9cal 10) 0.01mi - 10(17:45/mi) 155/159bpm [2751b/mi] 2cal 11) 0.14mi - 1:00(7:01/mi) 140/156bpm [982b/mi] 9cal 12) 0.01mi - 10(18:30/mi) 157/158bpm [2904b/mi] 2cal 13) 0.13mi - 1:00(7:42/mi) 143/160bpm [1102b/mi] 9cal 14) 0.01mi - 10(16:46/mi) 160/160bpm [2682b/mi] 2cal 15) 0.14mi - 1:00(7:05/mi) 140/159bpm [993b/mi] 9cal 16) 0.01mi - 10(17:24/mi) 157/158bpm [2733b/mi] 2cal 17) 0.13mi - 1:00(7:35/mi) 144/161bpm [1092b/mi] 10cal 18) 0.01mi - 10(19:57/mi) 161/161bpm [3213b/mi] 2cal 19) 0.14mi - 1:00(7:08/mi) 143/160bpm [1020b/mi] 8cal 20) 0.01mi - 10(15:48/mi) 156/160bpm [2464b/mi] 2cal 21) 0.13mi - 1:00(7:29/mi) 146/163bpm [1093b/mi] 10cal 22) 0.01mi - 10(18:59/mi) 159/163bpm [3018b/mi] 2cal 23) 0.14mi - 1:00(6:57/mi) 145/160bpm [1008b/mi] 9cal 24) 0.01mi - 10(20:20/mi) 161/161bpm [3274b/mi] 2cal 25) 0.13mi - 1:00(7:34/mi) 142/162bpm [1075b/mi] 9cal 26) 0.01mi - 10(22:53/mi) 162/162bpm [3708b/mi] 2cal 27) 0.14mi - 1:00(7:23/mi) 143/162bpm [1055b/mi] 9cal 28) 0.01mi - 10(16:18/mi) 160/161bpm [2609b/mi] 2cal 29) 0.14mi - 1:00(6:56/mi) 148/163bpm [1025b/mi] 10cal 30) 0.01mi - 10(20:16/mi) 163/163bpm [3305b/mi] 2cal 31) 0.15mi - 1:00(6:47/mi) 147/161bpm [998b/mi] 9cal 32) 0.01mi - 10(21:32/mi) 162/162bpm [3487b/mi] 2cal 33) 0.13mi - 1:00(7:33/mi) 149/164bpm [1126b/mi] 10cal 34) 0.01mi - 10(23:38/mi) 161/164bpm [3805b/mi] 2cal 35) 0.05mi - 20(7:12/mi) 134/144bpm [966b/mi] 2cal 36) 0.01mi - 10(15:24/mi) 148/150bpm [2280b/mi] 1cal 37) 0.05mi - 20(7:16/mi) 150/152bpm [1090b/mi] 3cal 38) 0.01mi - 10(16:59/mi) 154/156bpm [2616b/mi] 2cal 39) 0.04mi - 20(8:04/mi) 156/159bpm [1259b/mi] 3cal 40) 0.01mi - 10(16:48/mi) 159/159bpm [2672b/mi] 2cal 41) 0.04mi - 20(7:49/mi) 160/163bpm [1249b/mi] 3cal 42) 0.01mi - 10(20:28/mi) 163/163bpm [3335b/mi] 2cal 43) 0.04mi - 20(7:43/mi) 162/163bpm [1250b/mi] 3cal 44) 0.01mi - 10(20:16/mi) 163/163bpm [3302b/mi] 2cal 45) 0.04mi - 20(8:02/mi) 161/162bpm [1294b/mi] 3cal 46) 0.01mi - 10(20:40/mi) 162/163bpm [3348b/mi] 2cal 47) 0.04mi - 20(8:53/mi) 160/162bpm [1422b/mi] 3cal 48) 0.01mi - 10(15:24/mi) 162/163bpm [2496b/mi] 2cal 49) 0.04mi - 20(7:47/mi) 162/164bpm [1261b/mi] 3cal 50) 0.01mi - 10(19:52/mi) 163/164bpm [3239b/mi] 2cal 51) 1mi - 9:02(9:02/mi) 147/162bpm [1328b/mi] 86cal 52) 0.74mi - 6:21(8:37/mi) 154/162bpm [1328b/mi] 61cal Add a comment
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Ange thinks, this was a bad idea to not bike to HIIT…
…commute run home. 1) 1mi - 9:10(9:10/mi) 140/156bpm [1283b/mi] 86cal 2) 1mi - 9:00(9:00/mi) 152/164bpm [1368b/mi] 90cal 3) 1mi - 8:18(8:18/mi) 157/162bpm [1304b/mi] 85cal 4) 0.01mi - 3(6:55/mi) 162/162bpm [1120b/mi] 1cal Add a comment
Raf’s HIIT 😬
I don’t want to see another spiderman press up for a little while, session ended with an EMOM Death by sit ups 😬😬😬 1) 0.39mi - 33:59(1:27:46/mi) 99/129bpm [8689b/mi] 135cal 7/117rpm Add a comment
Commute to HIIT.
On my day off too!!1) 1mi - 10:02(10:02/mi) 134/146bpm [1344b/mi] 90cal 2) 1mi - 8:54(8:54/mi) 140/152bpm [1247b/mi] 82cal 3) 0.96mi - 8:20(8:43/mi) 144/160bpm [1255b/mi] 77cal Add a comment
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Fri 29th Mar
Mar 29
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Sat 30th Mar
Mar 30
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Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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Wed 3rd Apr
Apr 3
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Thu 4th Apr
Apr 4
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Good Friday one in an unexpected wind….
..,.felt like hard work in the head on direction. 1) 1mi - 9:44(9:44/mi) 131/144bpm [1274b/mi] 85cal 2) 1mi - 8:57(8:57/mi) 149/156bpm [1335b/mi] 89cal 3) 1mi - 8:51(8:51/mi) 152/159bpm [1346b/mi] 87cal 4) 0.61mi - 5:23(8:54/mi) 155/164bpm [1379b/mi] 54cal Add a comment
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1) 1mi - 9:43(9:43/mi) 130/144bpm [1264b/mi] 87cal
2) 1mi - 9:24(9:24/mi) 145/150bpm [1363b/mi] 92cal 3) 1mi - 9:00(9:00/mi) 149/154bpm [1340b/mi] 87cal 4) 1mi - 8:51(8:51/mi) 149/157bpm [1319b/mi] 86cal 5) 1mi - 9:14(9:14/mi) 151/159bpm [1394b/mi] 89cal 6) 1mi - 9:15(9:15/mi) 150/159bpm [1387b/mi] 87cal 7) 1mi - 9:20(9:20/mi) 154/158bpm [1437b/mi] 91cal 8) 1mi - 9:17(9:17/mi) 152/156bpm [1411b/mi] 89cal 9) 1mi - 9:15(9:15/mi) 152/157bpm [1407b/mi] 91cal 10) 0.06mi - 32(9:03/mi) 156/157bpm [1413b/mi] 5cal Add a comment
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Easter Monday song-based HIIT 🎶🎵- my lead! 😈
1) 0.51mi - 42:48(1:23:39/mi) 125/157bpm [10457b/mi] 276cal 18/114rpm Add a comment
One before Easter HIIT 🏃🏻♀️
Colney bump feels lots easier atm, judging from HR maybe could have gone quicker if it wasn’t warm up in mile 1! 👍1) 1mi - 9:27(9:27/mi) 137/151bpm [1294b/mi] 89cal 2) 1mi - 8:43(8:43/mi) 153/159bpm [1334b/mi] 88cal 3) 1mi - 8:19(8:19/mi) 160/164bpm [1332b/mi] 87cal 4) 0.1mi - 45(7:36/mi) 151/165bpm [1146b/mi] 7cal Add a comment
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1) 1mi - 10:12(10:12/mi) 119/130bpm [1213b/mi] 89cal
2) 1mi - 10:17(10:17/mi) 127/142bpm [1307b/mi] 91cal 3) 1mi - 9:59(9:59/mi) 131/142bpm [1308b/mi] 85cal 4) 1mi - 9:36(9:36/mi) 135/147bpm [1295b/mi] 88cal 5) 1mi - 9:53(9:53/mi) 137/147bpm [1354b/mi] 92cal 6) 1mi - 9:17(9:17/mi) 140/149bpm [1301b/mi] 87cal 7) 1mi - 9:23(9:23/mi) 147/158bpm [1380b/mi] 90cal 8) 0.17mi - 1:33(9:23/mi) 154/156bpm [1446b/mi] 17cal Add a comment
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AWP - All the 3️⃣'s.
wu to park - 3 x 3 min/90 sec, 3 x 2 min/1 min, 3 x 1 min/1 min, 3 x 30 sec/30sec - wd to work 1) 1mi - 10:05(10:05/mi) 131/143bpm [1321b/mi] 88cal 2) 0.72mi - 6:45(9:23/mi) 137/145bpm [1286b/mi] 58cal 3) 0.37mi - 3:00(8:02/mi) 138/156bpm [1108b/mi] 27cal 4) 0.06mi - 1:30(26:45/mi) 127/155bpm [3397b/mi] 9cal 5) 0.38mi - 3:00(7:50/mi) 144/160bpm [1128b/mi] 31cal 6) 0.07mi - 1:30(22:13/mi) 139/161bpm [3089b/mi] 10cal 7) 0.39mi - 3:00(7:37/mi) 149/165bpm [1136b/mi] 32cal 8) 0.05mi - 1:30(32:51/mi) 138/163bpm [4532b/mi] 11cal 9) 0.26mi - 2:00(7:38/mi) 148/167bpm [1129b/mi] 19cal 10) 0.02mi - 1:00(49:36/mi) 153/164bpm [7588b/mi] 10cal 11) 0.26mi - 2:00(7:39/mi) 154/168bpm [1177b/mi] 20cal 12) 0.03mi - 1:00(31:31/mi) 153/167bpm [4823b/mi] 10cal 13) 0.26mi - 2:00(7:44/mi) 158/169bpm [1223b/mi] 20cal 14) 0.03mi - 1:00(33:26/mi) 153/169bpm [5116b/mi] 9cal 15) 0.14mi - 1:00(7:22/mi) 145/167bpm [1069b/mi] 9cal 16) 0.03mi - 1:00(30:13/mi) 156/168bpm [4714b/mi] 10cal 17) 0.14mi - 1:00(7:10/mi) 145/164bpm [1039b/mi] 9cal 18) 0.04mi - 1:00(25:59/mi) 151/165bpm [3923b/mi] 9cal 19) 0.13mi - 1:00(7:35/mi) 146/167bpm [1106b/mi] 9cal 20) 0.01mi - 1:00(1:15:12/mi) 154/168bpm [11581b/mi] 9cal 21) 0.07mi - 30(7:12/mi) 136/142bpm [979b/mi] 3cal 22) 0.02mi - 30(25:30/mi) 148/155bpm [3775b/mi] 5cal 23) 0.07mi - 30(6:49/mi) 144/151bpm [982b/mi] 4cal 24) 0.02mi - 30(26:02/mi) 153/159bpm [3984b/mi] 5cal 25) 0.07mi - 30(7:06/mi) 145/158bpm [1031b/mi] 4cal 26) 0.05mi - 30(10:08/mi) 126/163bpm [1276b/mi] 3cal 27) 1mi - 8:58(8:58/mi) 152/162bpm [1362b/mi] 88cal 28) 0.61mi - 5:13(8:30/mi) 158/168bpm [1342b/mi] 53cal Add a comment
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1) 1mi - 9:23(9:23/mi) 129/142bpm [1211b/mi] 83cal
2) 1mi - 8:53(8:53/mi) 146/152bpm [1296b/mi] 88cal 3) 1mi - 8:59(8:59/mi) 155/160bpm [1393b/mi] 92cal 4) 0.62mi - 5:33(8:57/mi) 160/163bpm [1431b/mi] 58cal Add a comment
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Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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1) 1mi - 9:29(9:29/mi) 142/158bpm [1346b/mi] 90cal
2) 1mi - 9:12(9:12/mi) 156/160bpm [1436b/mi] 95cal 3) 1mi - 8:29(8:29/mi) 158/162bpm [1340b/mi] 88cal 4) 0.01mi - 4(6:52/mi) 163/163bpm [1119b/mi] 1cal Add a comment
1) 0.01mi - 45(1:24:28/mi) 111/115bpm [9376b/mi] 4cal
2) 0mi - 15(1:24:21/mi) 110/110bpm [9278b/mi] 1cal 3) 0.01mi - 45(1:17:22/mi) 107/109bpm [8279b/mi] 4cal 4) 0mi - 15(12:53:43/mi) 105/107bpm [81241b/mi] 1cal 5) 0.02mi - 45(45:27/mi) 102/105bpm [4635b/mi] 4cal 6) 0mi - 15(1:05:32/mi) 102/105bpm [6684b/mi] 1cal 7) 0.01mi - 45(1:16:24/mi) 103/107bpm [7868b/mi] 4cal 8) 0.01mi - 15(43:19/mi) 102/107bpm [4417b/mi] 1cal 9) 0.01mi - 45(56:58/mi) 101/105bpm [5753b/mi] 3cal 10) 0.01mi - 15(49:40/mi) 100/102bpm [4967b/mi] 1cal 11) 0.01mi - 45(59:19/mi) 99/101bpm [5872b/mi] 4cal 12) 0mi - 15(0/mi) 96/99bpm [INFb/mi] 1cal 13) 0mi - 45(3:55:17/mi) 97/100bpm [22823b/mi] 3cal 14) 0mi - 15(0/mi) 102/106bpm [INFb/mi] 1cal 15) 0.01mi - 45(59:03/mi) 99/103bpm [5846b/mi] 3cal 16) 0mi - 15(56:02/mi) 100/101bpm [5604b/mi] 1cal 17) 0mi - 45(35:55:22/mi) 98/102bpm [211226b/mi] 3cal 18) 0mi - 15(0/mi) 99/102bpm [INFb/mi] 1cal 19) 0mi - 45(6:04:39/mi) 99/101bpm [36101b/mi] 3cal 20) 0mi - 15(2:02:17/mi) 97/98bpm [11862b/mi] 1cal 21) 0.01mi - 45(1:36:52/mi) 96/98bpm [9300b/mi] 3cal 22) 0.01mi - 15(45:40/mi) 95/96bpm [4338b/mi] 1cal 23) 0mi - 45(6:00:18/mi) 100/104bpm [36030b/mi] 3cal 24) 0mi - 15(5:02:30/mi) 101/102bpm [30553b/mi] 1cal 25) 0.02mi - 45(46:42/mi) 97/101bpm [4529b/mi] 3cal 26) 0mi - 15(56:35/mi) 96/97bpm [5432b/mi] 1cal 27) 0mi - 45(8:54:04/mi) 93/98bpm [49669b/mi] 3cal 28) 0mi - 15(67:03:22/mi) 90/92bpm [362102b/mi] 1cal 29) 0mi - 45(105:52:40/mi) 91/94bpm [578093b/mi] 2cal 30) 0.01mi - 15(48:57/mi) 88/92bpm [4307b/mi] 1cal 31) 0mi - 45(2:33:34/mi) 94/98bpm [14435b/mi] 3cal 32) 0mi - 15(1:23:49/mi) 96/98bpm [8047b/mi] 1cal 33) 0mi - 45(6:37:03/mi) 94/97bpm [37322b/mi] 3cal 34) 0mi - 15(6:50:33/mi) 94/95bpm [38591b/mi] 1cal 35) 0mi - 45(7:51:29/mi) 93/95bpm [43848b/mi] 2cal 36) 0mi - 15(2:38:24/mi) 92/95bpm [14573b/mi] 1cal 37) 0.01mi - 45(2:16:14/mi) 103/116bpm [14032b/mi] 3cal 38) 0mi - 15(13:08:54/mi) 114/115bpm [89934b/mi] 1cal 39) 0mi - 45(2:34:57/mi) 111/117bpm [17199b/mi] 4cal 40) 0.01mi - 15(47:27/mi) 103/106bpm [4887b/mi] 1cal 41) 0.01mi - 45(2:22:10/mi) 109/114bpm [15496b/mi] 4cal 42) 0mi - 15(1:14:39/mi) 114/116bpm [8510b/mi] 1cal 43) 0.02mi - 45(46:18/mi) 111/114bpm [5139b/mi] 4cal 44) 0.01mi - 15(48:39/mi) 110/111bpm [5352b/mi] 1cal 45) 0.02mi - 45(43:02/mi) 108/111bpm [4647b/mi] 4cal 46) 0mi - 15(12:39:07/mi) 111/113bpm [84263b/mi] 1cal 47) 0mi - 45(8:42:31/mi) 115/119bpm [60089b/mi] 4cal 48) 0mi - 15(670:33:36/mi) 116/116bpm [4667098b/mi] 1cal 49) 0.01mi - 45(1:37:20/mi) 118/121bpm [11486b/mi] 5cal 50) 0mi - 15(1:30:25/mi) 117/118bpm [10578b/mi] 1cal 51) 0mi - 45(4:11:59/mi) 112/118bpm [28222b/mi] 4cal 52) 0mi - 15(3:05:24/mi) 113/114bpm [20951b/mi] 1cal 53) 0mi - 45(3:02:20/mi) 111/114bpm [20238b/mi] 4cal 54) 0.01mi - 15(32:54/mi) 111/115bpm [3652b/mi] 1cal 55) 0.02mi - 45(40:52/mi) 118/121bpm [4823b/mi] 5cal 56) 0.01mi - 15(41:42/mi) 116/117bpm [4836b/mi] 1cal 57) 0.01mi - 45(51:59/mi) 116/119bpm [6030b/mi] 4cal 58) 0.01mi - 15(48:43/mi) 119/119bpm [5796b/mi] 2cal 59) 0.01mi - 45(1:03:56/mi) 122/129bpm [7800b/mi] 5cal 60) 0mi - 15(4:55:50/mi) 126/128bpm [37275b/mi] 2cal 61) 0mi - 45(16:29:21/mi) 102/126bpm [100914b/mi] 3cal 62) 0.01mi - 15(32:55/mi) 97/99bpm [3194b/mi] 1cal 63) 0.01mi - 45(2:01:11/mi) 98/104bpm [11876b/mi] 2cal 64) 0.01mi - 15(34:04/mi) 104/105bpm [3543b/mi] 1cal 65) 0.01mi - 45(51:14/mi) 102/105bpm [5226b/mi] 3cal 66) 0mi - 15(95:47:39/mi) 95/98bpm [546027b/mi] 1cal 67) 0mi - 45(4:14:39/mi) 93/95bpm [23682b/mi] 2cal 68) 0mi - 15(0/mi) 95/96bpm [INFb/mi] 1cal 69) 0.01mi - 45(2:25:25/mi) 95/98bpm [13815b/mi] 2cal 70) 0.24mi - 8:40(36:52/mi) 94/103bpm [3466b/mi] 24cal Add a comment
1) 1mi - 9:59(9:59/mi) 127/142bpm [1268b/mi] 86cal
2) 1mi - 9:11(9:11/mi) 139/148bpm [1276b/mi] 86cal 3) 1mi - 8:19(8:19/mi) 147/158bpm [1224b/mi] 82cal 4) 0.01mi - 4(5:44/mi) 106/107bpm [608b/mi] Add a comment
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1) 1mi - 9:35(9:35/mi) 130/142bpm [1246b/mi] 81cal
2) 1mi - 8:40(8:40/mi) 146/155bpm [1266b/mi] 83cal 3) 1mi - 8:51(8:51/mi) 154/157bpm [1362b/mi] 88cal 4) 1mi - 9:15(9:15/mi) 156/161bpm [1444b/mi] 93cal 5) 1mi - 9:11(9:11/mi) 155/160bpm [1424b/mi] 91cal 6) 1mi - 9:01(9:01/mi) 154/158bpm [1389b/mi] 88cal 7) 1mi - 8:56(8:56/mi) 156/160bpm [1393b/mi] 90cal 8) 1mi - 8:59(8:59/mi) 155/161bpm [1393b/mi] 85cal 9) 0.64mi - 5:42(8:54/mi) 151/158bpm [1344b/mi] 49cal Add a comment
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Neil's HIIT.
1) 0.25mi - 42:17(2:46:32/mi) 94/118bpm [15655b/mi] 152cal 6/105rpm Add a comment
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Pre-HIIT one from home.
1) 1mi - 9:20(9:20/mi) 127/140bpm [1185b/mi] 83cal 2) 1mi - 8:49(8:49/mi) 143/151bpm [1260b/mi] 86cal 3) 1mi - 8:44(8:44/mi) 155/160bpm [1355b/mi] 89cal 4) 0.27mi - 2:21(8:41/mi) 158/163bpm [1371b/mi] 24cal Add a comment
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Lone 6am club…so not a club today really!😂
You can tell on the paces when I had the wind on my back!! 💨🏃🏻♀️ 1) 1mi - 9:57(9:57/mi) 132/149bpm [1313b/mi] 88cal 2) 1mi - 9:26(9:26/mi) 146/151bpm [1378b/mi] 93cal 3) 1mi - 9:10(9:10/mi) 151/155bpm [1385b/mi] 90cal 4) 1mi - 9:04(9:04/mi) 155/158bpm [1405b/mi] 90cal 5) 1mi - 8:54(8:54/mi) 154/159bpm [1371b/mi] 90cal 6) 1mi - 8:46(8:46/mi) 154/160bpm [1350b/mi] 88cal 7) 1mi - 8:57(8:57/mi) 158/163bpm [1415b/mi] 92cal 8) 0.06mi - 29(8:44/mi) 160/161bpm [1398b/mi] 5cal Add a comment
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AWP 3 min reps in the 😎☀️
Nice to see selfie shy Viraf again this week!! wu to park-6 x 3 min/90 sec-wd to work 1) 1mi - 9:46(9:46/mi) 130/144bpm [1271b/mi] 82cal 2) 0.74mi - 7:01(9:30/mi) 139/151bpm [1320b/mi] 63cal 3) 0.37mi - 3:00(8:06/mi) 139/155bpm [1126b/mi] 28cal 4) 0.06mi - 1:30(25:45/mi) 128/160bpm [3297b/mi] 10cal 5) 0.39mi - 3:00(7:39/mi) 147/163bpm [1124b/mi] 32cal 6) 0.06mi - 1:30(25:22/mi) 131/164bpm [3323b/mi] 10cal 7) 0.39mi - 3:00(7:42/mi) 151/166bpm [1162b/mi] 32cal 8) 0.04mi - 1:30(37:47/mi) 137/167bpm [5176b/mi] 11cal 9) 0.4mi - 3:00(7:35/mi) 153/167bpm [1160b/mi] 30cal 10) 0.05mi - 1:30(29:42/mi) 144/167bpm [4276b/mi] 12cal 11) 0.4mi - 3:00(7:27/mi) 159/170bpm [1184b/mi] 31cal 12) 0.04mi - 1:30(38:54/mi) 145/171bpm [5640b/mi] 12cal 13) 0.42mi - 3:00(7:11/mi) 159/174bpm [1142b/mi] 29cal 14) 1mi - 8:47(8:47/mi) 154/175bpm [1353b/mi] 88cal 15) 0.78mi - 6:45(8:38/mi) 161/166bpm [1391b/mi] 70cal Add a comment
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1) 0.01mi - 45(1:07:17/mi) 99/102bpm [6661b/mi] 3cal
2) 0.01mi - 15(48:25/mi) 97/98bpm [4696b/mi] 1cal 3) 0.01mi - 45(1:31:31/mi) 97/100bpm [8876b/mi] 3cal 4) 0.01mi - 15(45:37/mi) 94/95bpm [4288b/mi] 1cal 5) 0.02mi - 45(47:49/mi) 91/97bpm [4352b/mi] 3cal 6) 0mi - 15(51:00/mi) 94/96bpm [4793b/mi] 1cal 7) 0.01mi - 45(50:43/mi) 91/94bpm [4615b/mi] 4cal 8) 0mi - 15(1:00:25/mi) 86/88bpm [5195b/mi] 1cal 9) 0.02mi - 45(38:23/mi) 103/124bpm [3954b/mi] 4cal 10) 0.01mi - 15(36:21/mi) 125/126bpm [4543b/mi] 2cal 11) 0.02mi - 45(37:10/mi) 122/127bpm [4535b/mi] 5cal 12) 0.01mi - 15(35:06/mi) 121/125bpm [4248b/mi] 2cal 13) 0.01mi - 45(54:31/mi) 116/119bpm [6324b/mi] 5cal 14) 0mi - 15(3:08:00/mi) 113/114bpm [21245b/mi] 2cal 15) 0.04mi - 45(19:18/mi) 122/141bpm [2354b/mi] 5cal 16) 0.01mi - 15(31:39/mi) 146/147bpm [4622b/mi] 2cal 17) 0.01mi - 45(1:40:20/mi) 137/145bpm [13746b/mi] 6cal 18) 0mi - 15(5:32:31/mi) 120/122bpm [39901b/mi] 2cal 19) 0.01mi - 45(1:11:10/mi) 108/118bpm [7686b/mi] 4cal 20) 0mi - 15(19:09:32/mi) 100/101bpm [114953b/mi] 1cal 21) 0mi - 45(62:51:54/mi) 97/100bpm [365874b/mi] 3cal 22) 0mi - 15(30:28:48/mi) 94/96bpm [171907b/mi] 1cal 23) 0.01mi - 45(2:19:23/mi) 104/118bpm [14495b/mi] 3cal 24) 0mi - 15(4:30:01/mi) 112/115bpm [30243b/mi] 1cal 25) 0.01mi - 45(1:12:14/mi) 109/113bpm [7873b/mi] 4cal 26) 0mi - 15(1:25:58/mi) 112/113bpm [9629b/mi] 1cal 27) 0.02mi - 45(49:59/mi) 120/140bpm [5998b/mi] 4cal 28) 0mi - 15(2:41:35/mi) 139/142bpm [22460b/mi] 2cal 29) 0mi - 45(8:27:09/mi) 138/140bpm [69986b/mi] 7cal 30) 0mi - 15(1:05:57/mi) 134/137bpm [8838b/mi] 2cal 31) 0mi - 45(12:29:42/mi) 119/133bpm [89214b/mi] 5cal 32) 0mi - 15(0/mi) 107/107bpm [INFb/mi] 1cal 33) 0mi - 45(2:50:29/mi) 107/109bpm [18242b/mi] 3cal 34) 0.01mi - 15(38:02/mi) 104/104bpm [3955b/mi] 1cal 35) 0.02mi - 45(47:12/mi) 104/107bpm [4909b/mi] 3cal 36) 0mi - 15(5:19:19/mi) 100/101bpm [31931b/mi] 1cal 37) 0.03mi - 45(25:30/mi) 100/103bpm [2550b/mi] 2cal 38) 0.01mi - 15(37:57/mi) 103/104bpm [3909b/mi] 1cal 39) 0.01mi - 45(1:21:50/mi) 103/106bpm [8429b/mi] 3cal 40) 0mi - 15(1:10:35/mi) 104/105bpm [7341b/mi] 1cal 41) 0.01mi - 45(1:10:58/mi) 103/107bpm [7309b/mi] 3cal 42) 0mi - 15(58:29/mi) 99/101bpm [5789b/mi] 1cal 43) 0.02mi - 45(48:50/mi) 98/102bpm [4785b/mi] 3cal 44) 0.01mi - 15(37:45/mi) 98/100bpm [3699b/mi] 1cal 45) 0.02mi - 45(38:51/mi) 118/131bpm [4584b/mi] 5cal 46) 0.01mi - 15(44:45/mi) 133/135bpm [5952b/mi] 1cal 47) 0.01mi - 45(55:42/mi) 130/134bpm [7241b/mi] 6cal 48) 0.01mi - 15(40:12/mi) 124/124bpm [4984b/mi] 2cal 49) 0.02mi - 45(47:53/mi) 120/124bpm [5745b/mi] 5cal 50) 0.01mi - 15(47:57/mi) 114/118bpm [5467b/mi] 1cal 51) 0.03mi - 45(24:40/mi) 111/117bpm [2738b/mi] 4cal 52) 0mi - 15(55:11/mi) 122/126bpm [6733b/mi] 1cal 53) 0mi - 45(2:31:38/mi) 117/123bpm [17741b/mi] 4cal 54) 0mi - 15(670:33:36/mi) 117/123bpm [4707331b/mi] 1cal 55) 0.01mi - 45(1:42:43/mi) 110/124bpm [11300b/mi] 3cal 56) 0mi - 15(1:29:24/mi) 102/103bpm [9120b/mi] 1cal 57) 0.02mi - 45(48:37/mi) 101/106bpm [4910b/mi] 3cal 58) 0.01mi - 15(46:34/mi) 98/100bpm [4564b/mi] 1cal 59) 0.01mi - 45(52:27/mi) 101/107bpm [5298b/mi] 2cal 60) 0mi - 4(1:23:24/mi) 104/106bpm [8673b/mi] Add a comment
Pre-HIIT off road.
1) 1mi - 9:32(9:32/mi) 127/141bpm [1210b/mi] 78cal 2) 1mi - 9:09(9:09/mi) 146/155bpm [1336b/mi] 89cal 3) 1mi - 9:00(9:00/mi) 154/162bpm [1387b/mi] 91cal 4) 0.14mi - 1:11(8:46/mi) 152/157bpm [1333b/mi] 12cal Add a comment
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Thought I’d give it some perceived welly of > 5/10 for miles 3 & 4….
….didn’t like it very much 😛 1) 1mi - 9:30(9:30/mi) 128/140bpm [1217b/mi] 83cal 2) 1mi - 9:07(9:07/mi) 143/151bpm [1303b/mi] 88cal 3) 1mi - 8:31(8:31/mi) 155/163bpm [1320b/mi] 88cal 4) 1mi - 8:30(8:30/mi) 162/166bpm [1377b/mi] 89cal 5) 0.11mi - 51(8:06/mi) 167/170bpm [1354b/mi] 9cal Add a comment
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Wtf, a double figure run 🥹…..
…,,,,10 years ago, the physios said I’d never be able to run further than 5k in one go 😮 Felt strong till the last half mile! 👍 1) 1mi - 9:06(9:06/mi) 129/145bpm [1175b/mi] 85cal 2) 1mi - 9:01(9:01/mi) 150/155bpm [1352b/mi] 90cal 3) 1mi - 8:47(8:47/mi) 153/158bpm [1343b/mi] 88cal 4) 1mi - 8:45(8:45/mi) 159/163bpm [1391b/mi] 90cal 5) 1mi - 8:48(8:48/mi) 159/162bpm [1400b/mi] 91cal 6) 1mi - 8:57(8:57/mi) 158/162bpm [1413b/mi] 92cal 7) 1mi - 9:04(9:04/mi) 159/163bpm [1441b/mi] 92cal 8) 1mi - 8:56(8:56/mi) 158/162bpm [1412b/mi] 89cal 9) 1mi - 9:07(9:07/mi) 157/163bpm [1431b/mi] 88cal 10) 1mi - 9:10(9:10/mi) 157/165bpm [1439b/mi] 88cal 11) 0.04mi - 21(8:24/mi) 162/165bpm [1360b/mi] 4cal Add a comment
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Raf's tabata HIIT - shoulders are totalled 😂
1) 0.42mi - 40:23(1:35:56/mi) 100/125bpm [9594b/mi] 167cal 10/121rpm Add a comment
Wind…💨🍃
…and not the gastrointestinal type. 1) 1mi - 9:13(9:13/mi) 136/153bpm [1253b/mi] 84cal 2) 1mi - 8:34(8:34/mi) 153/161bpm [1310b/mi] 87cal 3) 1mi - 8:08(8:08/mi) 161/165bpm [1310b/mi] 86cal 4) 0.06mi - 29(8:05/mi) 160/164bpm [1295b/mi] 5cal Add a comment
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6am club - thankful for the good company in the wind 🙌
Makes the run breeze by!! 1) 1mi - 9:36(9:36/mi) 124/135bpm [1191b/mi] 89cal 2) 1mi - 10:06(10:06/mi) 130/143bpm [1312b/mi] 88cal 3) 1mi - 9:37(9:37/mi) 136/146bpm [1308b/mi] 87cal 4) 1mi - 9:44(9:44/mi) 137/147bpm [1334b/mi] 90cal 5) 1mi - 9:42(9:42/mi) 136/148bpm [1320b/mi] 92cal 6) 1mi - 9:20(9:20/mi) 138/153bpm [1288b/mi] 84cal 7) 1mi - 9:28(9:28/mi) 147/154bpm [1391b/mi] 98cal 8) 0.01mi - 4(7:35/mi) 146/146bpm [1108b/mi] 1cal Add a comment
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1) 1mi - 9:39(9:39/mi) 132/144bpm [1275b/mi] 83cal
2) 0.72mi - 6:26(8:58/mi) 141/151bpm [1264b/mi] 61cal 3) 0.5mi - 4:00(8:03/mi) 139/158bpm [1118b/mi] 37cal 4) 0.04mi - 1:00(24:06/mi) 137/152bpm [3302b/mi] 8cal 5) 0.51mi - 4:00(7:55/mi) 140/161bpm [1108b/mi] 45cal 6) 0.04mi - 1:30(35:45/mi) 136/163bpm [4862b/mi] 10cal 7) 0.38mi - 3:00(7:50/mi) 148/163bpm [1159b/mi] 30cal 8) 0.03mi - 45(23:15/mi) 157/162bpm [3650b/mi] 7cal 9) 0.39mi - 3:00(7:41/mi) 158/169bpm [1213b/mi] 32cal 10) 0.07mi - 1:30(21:07/mi) 142/164bpm [2999b/mi] 11cal 11) 0.27mi - 2:00(7:29/mi) 131/162bpm [981b/mi] 19cal 12) 0.02mi - 30(21:18/mi) 156/162bpm [3324b/mi] 3cal 13) 0.26mi - 2:00(7:33/mi) 148/169bpm [1118b/mi] 23cal 14) 0.03mi - 1:30(59:17/mi) 143/168bpm [8478b/mi] 11cal 15) 0.14mi - 1:00(7:12/mi) 115/121bpm [829b/mi] 7cal 16) 0.01mi - 15(23:15/mi) 119/122bpm [2766b/mi] 1cal 17) 0.14mi - 1:00(7:14/mi) 125/139bpm [905b/mi] 8cal 18) 0.16mi - 1:30(9:32/mi) 132/151bpm [1259b/mi] 10cal 19) 1mi - 8:48(8:48/mi) 155/165bpm [1365b/mi] 90cal 20) 0.8mi - 7:09(8:56/mi) 153/162bpm [1368b/mi] 71cal Add a comment
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