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Crash Hamster
M55

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Races
61
Miles
12445
Miles
603
Miles
15065
Miles
4502
WAVA
67.23%
10k
43:19
10M
1:15:49
Half
1:34:11
20M
2:42:37
Mara
3:29:11

About Me
Crash Hamster's laws of triathlon training: 1. The most important role of any training session is to leave you fit to train the next day. 2. High quality training sessions do not necessarily correlate to high heart rate training sessions 3. No good ever came of training on a Thursday 4. It is what it is 5. A kill's a kill 6 Hills are your friend 7 It might be windy on race day. 8 Free speed is almost always good 9 You only have to be fit for one day a year 10 HTFU, JFDI or INAKC generally covers it 11 It could be worse, it could be raining 12 You've got to back it up 13 There is no rule 13 14 When the temperature's zero, don't be a hero 15 No good ever came of attending the race briefing 16 NO ambulances! That's all, folks! Show More...

About Me

Crash Hamster's laws of triathlon training:

1. The most important role of any training session is to leave you fit to train the next day. 2. High quality training sessions do not necessarily correlate to high heart rate training sessions 3. No good ever came of training on a Thursday 4. It is what it is 5. A kill's a kill 6 Hills are your friend 7 It might be windy on race day. 8 Free speed is almost always good 9 You only have to be fit for one day a year 10 HTFU, JFDI or INAKC generally covers it 11 It could be worse, it could be raining 12 You've got to back it up 13 There is no rule 13 14 When the temperature's zero, don't be a hero 15 No good ever came of attending the race briefing 16 NO ambulances!
That's all, folks!

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Recent Blogs
The morning after the night before...	Jun 2017
An island in the sun?	Dec 2015
I want to see the English dentist...	Sep 2015
UKIP if you want...	May 2015
Do I or don't I?	Feb 2015

My parkrun
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Recent Training
9th Dec	General	3.2mi	59:57
8th Dec	General	3.2mi	1:02:41
8th Dec	Treadmill	3.4mi	46:41
7th Dec	Treadmill	3.2mi	45:38
6th Dec	General	3.1mi	1:00:00

12 Month Benchmarks	Run
Mile	11:57
5k	42:15

Recent Pictures	Show more

Recent Threads
Haiku of 2023
Joke of the day........

Buddies (21)

Followers (8)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2012	2013	2014	2015	PB	WB
6mi	4	53:08 49.77	49:55 53.39	50:03 53.67							49:55 8:19/mi	53.67
10km	14	45:54 59.69	46:25 59.49		45:53 61.14		48:10 60.16	43:19 66.89	44:24 65.80	49:12 59.88	43:19 6:58/mi	66.89
12km	1	57:40 57.59									57:40 7:44/mi	57.59
8mi	3	1:11:00 50.38									1:11:00 8:53/mi	50.38
9mi	1	1:38:33 41.08									1:38:33 10:57/mi	41.08
10mi	3		1:20:18 56.75						1:15:49 63.68		1:15:49 7:35/mi	63.68
12mi	1	2:05:00 43.75									2:05:00 10:25/mi	43.75
13.1mi	12	1:50:33 54.09	1:39:42 60.43		1:41:54 60.10		1:43:58 60.39	1:34:11 67.23	1:37:46 65.32		1:34:11 7:11/mi	67.23
20mi	5	3:01:07 51.91			2:56:44 54.49	3:22:29 47.95		2:42:37 61.23			2:42:37 8:08/mi	61.23
26.2mi	4	3:51:41 54.11			3:47:34 56.42		4:46:00 46.03	3:29:11 63.47			3:29:11 7:59/mi	63.47
29mi	1						6:34:58 37.73				6:34:58 13:37/mi	37.73
35mi	1			5:48:08 52.40							5:48:08 9:57/mi	52.40
45mi	2				12:12:44 34.12		11:50:55 36.06				11:50:55 15:48/mi	36.06
288.4km	1					58:58:12 26.49					58:58:12 19:45/mi	26.49

2015		Result	WAVA	Distance
27 Dec	The Sunrise to Sunset Challenge (half full ultra)		0.00	26.2mi
22 Mar	Warwick Half Marathon		0.00	13.1mi
7 Mar	Groundhog Marathon		0.00	26.2mi
15 Feb	Tempo Winter Series 10k Race 5	51:45	56.93	10km
25 Jan	Tempo Winter Series 10k Race 4 SB	49:12	59.88	10km
2014		Result	WAVA	Distance
28 Dec	Tempo Winter Series 10k Race 3	50:44	58.07	10km
14 Dec	Sneyd Striders Xmas Pudding Run PB	1:15:49	63.68	10mi
23 Nov	Tempo Winter Series 10k Race 2	49:43	58.77	10km
2 Nov	Droitwich Half Marathon	1:38:44	64.68	13.1mi
26 Oct	Tempo Winter Series 10k Race 1	48:46	59.91	10km
12 Oct	Daventry 10	1:16:47	62.88	10mi
6 Jul	Edgehill Half Marathon SB	1:37:46	65.32	13.1mi
1 Jun	Worcester City 10km 1st June SB	44:24	65.80	10km
2013		Result	WAVA	Distance
12 May	Crowle Gunpowder Plot 10k PB	43:19	66.89	10km
5 May	Saltash Half Marathon	1:43:51	60.97	13.1mi
28 Apr	Shakespeare Marathon PB	3:29:11	63.47	26.2mi
14 Apr	Worcester Half Marathon	1:39:27	63.67	13.1mi
16 Mar	Rhayader Round the Lakes PB	2:42:37	61.23	20mi
3 Mar	Droitwich Half Marathon PB	1:34:11	67.23	13.1mi
17 Feb	Threshold 10k Winter Series race 5	47:34	60.92	10km
20 Jan	Not the Roman IX		0.00	12km
2012		Result	WAVA	Distance
30 Dec	Threshold 10k Winter Series race 3 SB	48:10	60.16	10km
9 Sep	In Flanders Fields Marathon SB	4:46:00	46.03	26.2mi
1 Jun	The Hafren Ultra PB	11:50:55	36.06	45mi
31 May	The Severn Challenge - Start of ‘7' PB	6:34:58	37.73	29mi
3 Mar	Stratford Runbreeze Half SB	1:43:58	60.39	13.1mi
2010		Result	WAVA	Distance
4 Sep	Transalpine Run PB	58:58:12	26.49	288.37km
20 Mar	Rhayader Round The Lakes SB	3:22:29	47.95	20mi
2009		Result	WAVA	Distance
5 Dec	Beacons Ultra SB	12:12:44	34.12	45mi
29 Nov	Beastly Feast	1:01:01	50.86	11km
21 Nov	Shakespeare Raceway Autumn 10k SB	45:53	61.14	10km
7 Jun	Acorns Triple Run - Malvern Half SB	1:41:54	60.10	13.1mi
24 May	Crocodile 8	1:11:59	50.89	8mi
26 Apr	Shakespeare Marathon SB	3:47:34	56.42	26.2mi
5 Apr	Peopleton Scenic 6	47:39	56.82	6mi
21 Mar	Rhayader Round the Lakes SB	2:56:44	54.49	20mi
2008		Result	WAVA	Distance
2 Aug	Double Iron UK Triathlon	/ /	0.00	0miles/0miles/281.2miles
22 Jun	Ironman France		0.00	140.6mi
8 Jun	Bala Middle Distance Tri		0.00	100.5km
11 May	Stratford 220 Triathlon	/ /	0.00	400metres/23km/5km
27 Apr	Shakespeare Marathon		0.00	26.2mi
30 Mar	Scenic 6 SB	50:03	53.67	6mi
17 Feb	Draycote Water 35 PB	5:48:08	52.40	35mi
2007		Result	WAVA	Distance
11 Nov	Sodbury Slog	1:31:33	51.34	10.3mi
8 Jul	Ironman Austria	12:48:53	118.94	140.6mi
29 Apr	Shakespeare Half Marathon SB	1:39:42	60.43	13.1mi
1 Apr	Scenic Six PB	49:55	53.39	6mi
7 Jan	Gloucester 10 SB	1:20:18	56.75	10mi
1 Jan	Hereford New Years Day 10K SB	46:25	59.49	10km
2006		Result	WAVA	Distance
12 Nov	Sodbury Slog PB	1:38:33	41.08	9mi
8 Oct	Forest of Dean Duatholon		0.00	5km
3 Sep	Wolverhampton Half Marathon	2:09:00	46.35	13.1mi
6 Aug	Worcester Sprint Triathlon	/ / 1:19:41	0.00	0miles/0miles/5km
2 Aug	Bugatti Beer Race	56:45	48.28	10km
9 Jul	Wyre Forest Half Marathon SB	1:50:33	54.09	13.1mi
2 Jul	Launceston Half-Marathon	2:13:06	44.92	13.1mi
4 Jun	Bala Middle Distance Triathlon	/ / 5:43:33	0.00	0miles/0miles/13.1miles
28 May	Croc 8	1:51:00	32.23	8mi
28 May	Crowle Gunpowder Plot 10k SB	45:54	59.69	10km
14 May	Stratford 220 Triathlon	/ / 1:19:22	0.00	0miles/0miles/5km
7 May	Shakespeare Marathon SB	3:51:41	54.11	26.2mi
2 Apr	Scenic Six SB	53:08	49.77	6mi
26 Mar	Ironbridge Half Marathon	2:09:00	46.35	13.1mi
18 Mar	Rhayader Round the Lakes	3:18:32	47.36	20mi
5 Mar	Gloucester 20 SB	3:01:07	51.91	20mi
19 Feb	Dursley Dozen PB	2:05:00	43.75	12mi
12 Feb	Roc Fencing Wyre Forest 8 PB	1:11:00	50.38	8mi
22 Jan	Not the Roman IX PB	57:40	57.59	12km
1 Jan	Hereford New Year's Day 10K	47:55	57.18	10km

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	100	84	84	108	117	98	79	105	102	114	38	22	1052
2023	2.6	2	8.7	12.7	11.3	6	6.9	13	18.2	14	0	0	95.3
2023	0	0	0	0	0	0	0	0	0	0	0	13	13
2022	89	97	67	14	69	39	33	69	20	57	10	41	604
2022	0	0	0	0	0.3	2.3	3	0	0	3	3.9	0	12.5
2022	10	1	4	0	0	0	0	0	0	0	0	0	15
2021	74	76	64	86	54	65	5	20	4	13	25	93	578
2021	33	0	0	0	0	0	3	1	0	0	0	0	37
2020	0	0	0	0	0	6	0	0	6	38	45	76	171
2020	45	0	0	0	10	29	11	52	74	93	101	86	501
2019	3	3	0	0	0	0	0	0	0	0	0	0	6
2019	94	39	0	0	0	0	0	0	0	0	0	0	133
2018	0	0	7	88	70	51	4	0	25	21	15	4	285
2018	0	0	0	0	0	0	0	0	1.1	5.1	1.1	0.2	7.5
2018	22	16	0	19	34	36	0	0	38	72	16	50	304
2018	0	0	0	0	0	0	0	0	0	6	6	0	12
2017	16	25	39	79	77	18	29	18	20	25	8	4	357
2017	0	0	0	0	1.4	0	1	0	0	0	0	0	2.4
2017	44	15	42	28	5	17	57	91	99	90	114	84	687
2017	0	0	0	18	0	27	122	140	0	0	0	0	307
2016	57	30	76	71	84	78	40	10	17	66	16	31	575
2016	89	14	34	16	19	13	13	9	13	37	48	69	375
2016	0	0	0	0	0	11	0	11	7	9	0	0	38
2015	16	8	23	14	15	13	7	2	10	20	31	26	185
2015	101	31	23	120	41	81	87	146	92	54	50	20	846
2014	0	0	0	0	18	15	0	0	5	34	2	14	88
2014	1.2	0.6	0	0	0	0	0	0	0	0	0	0	1.9
2014	185	116	180	138	193	172	170	138	55	143	107	62	1659
2013	55	41	34	36	12	3	7	2	85	107	9	0	391
2013	1	0	0	2	6.3	7.1	10.3	2.2	2.4	0	5.4	4.8	41.5
2013	205	139	149	118	91	30	105	11	0	8	101	108	1065
2013	26	30	8	28	184	373	428	240	108	0	0	0	1424
2012	0	0	0	0	0	0	0	0	6	16	84	55	161
2012	0	0	0	0	0	0	0	0	1	0	0	0	1
2012	202	186	109	143	157	109	120	80	63	83	145	172	1568
2012	0	0	0	0	42	15	26	33	74	20	0	0	210
2011	0	0	0	0	0	0	0	0	7	38	5	0	50
2011	61	32	57	87	61	73	94	65	37	142	119	157	984
2011	0	0	0	6	0	0	0	0	0	0	0	0	6
2010	0.9	1.5	3.1	2.3	2	2.2	4.4	0	0	0	0	0	16.3
2010	81	119	67	47	66	57	181	156	193	14	44	10	1035
2010	98	55	69	85	62	52	0	0	0	0	0	20	441
2009	19.7	20.4	19.9	10.6	15.2	9.2	7.8	6	0.5	0	1	0.8	111
2009	66	96	116	62	100	61	40	63	84	80	95	74	938
2009	373	347	501	473	744	290	173	144	111	18	69	0	3242
2008	13.9	10.2	10.5	12.9	16.5	8.6	4.6	11.1	4.2	4.7	8.6	10.2	115.9
2008	144	101	54	64	72	53	43	7	70	60	100	56	824
2008	247	313	485	419	353	312	338	369	183	154	301	152	3625
2007	15.2	7.2	11.9	11.2	11	12.4	4.7	6	1.4	1.4	5	5.7	93.2
2007	90	64	61	107	91	50	40	53	60	85	101	103	906
2007	290	304	566	413	400	227	125	48	66	188	273	226	3126
2006	0	0	10.1	11.2	6.2	13.8	11.1	10.4	8.8	9.1	12.6	11.4	104.8
2006	14	25	83	31	64	36	63	31	38	44	41	85	554
2006	35	0	212	438	292	287	161	184	204	328	191	301	2633

Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19
2.1mi, 1:30:11 Walk - General Split Summary === 1) 1mi - 34:17(34:17/mi) 108/152bpm [3702b/mi] 256cal 23/125rpm 2) 1mi - 34:13(34:13/mi) 108/151bpm [3695b/mi] 228cal 23/122rpm 3) 0.09mi - 21:41(3:52:10/mi) 65/114bpm [15091b/mi] 38cal Add a comment 3.1mi, 1:00:40 Walk - General Split Summary === 1) 1mi - 18:56(18:56/mi) 80/95bpm [1515b/mi] 109cal 55/81rpm 2) 1mi - 20:00(20:00/mi) 68/96bpm [1360b/mi] 110cal 53/60rpm 3) 1mi - 20:01(20:01/mi) 57/69bpm [1141b/mi] 111cal 52/59rpm 4) 0.08mi - 1:43(20:47/mi) 56/66bpm [1164b/mi] 9cal 56/59rpm Add a comment	3.1mi, 1:03:21 Walk - General Split Summary === 1) 1mi - 19:38(19:38/mi) 76/131bpm [1492b/mi] 115cal 55/61rpm 2) 1mi - 19:43(19:43/mi) 55/60bpm [1085b/mi] 109cal 55/59rpm 3) 1mi - 21:35(21:35/mi) 59/90bpm [1273b/mi] 113cal 49/61rpm 4) 0.11mi - 2:25(21:19/mi) 58/67bpm [1237b/mi] 12cal 50/60rpm Add a comment	3.2mi, 1:02:14 Walk - General Split Summary === 1) 1mi - 18:42(18:42/mi) 99/108bpm [1851b/mi] 110cal 55/61rpm 2) 1mi - 18:56(18:56/mi) 96/103bpm [1817b/mi] 109cal 56/59rpm 3) 1mi - 19:57(19:57/mi) 97/106bpm [1936b/mi] 114cal 52/59rpm 4) 0.22mi - 4:39(21:00/mi) 95/103bpm [1996b/mi] 25cal 50/59rpm Add a comment	0.3mi, 5:51 Walk - General Split Summary === 1) 1mi - 10:34(10:34/mi) 86/114bpm [909b/mi] 52cal 27/67rpm 2) 0.02mi - 2(2:19/mi) 66/67bpm [153b/mi] Add a comment 0.3mi, 11:56 Walk - General Split Summary === 1) 0.32mi - 11:56(36:51/mi) 93/121bpm [3427b/mi] 75cal 32/62rpm Add a comment 2.4mi, 48:01 Walk - General Split Summary === 1) 1mi - 19:51(19:51/mi) 92/105bpm [1827b/mi] 109cal 54/61rpm 2) 1mi - 20:10(20:10/mi) 96/108bpm [1936b/mi] 112cal 54/111rpm 3) 0.37mi - 7:59(21:24/mi) 99/110bpm [2118b/mi] 42cal 51/58rpm Add a comment	3.4mi, 1:06:17 Walk - General Split Summary === 1) 1mi - 18:08(18:08/mi) 77/99bpm [1396b/mi] 110cal 56/61rpm 2) 1mi - 18:22(18:22/mi) 84/94bpm [1543b/mi] 110cal 55/61rpm 3) 1mi - 23:06(23:06/mi) 92/104bpm [2125b/mi] 131cal 44/75rpm 4) 0.36mi - 6:41(18:43/mi) 93/100bpm [1740b/mi] 39cal 56/59rpm Add a comment	3.3mi, 1:01:34 Walk - General Split Summary === 1) 1mi - 18:20(18:20/mi) 97/127bpm [1779b/mi] 111cal 56/61rpm 2) 1mi - 18:17(18:17/mi) 81/100bpm [1481b/mi] 109cal 56/60rpm 3) 1mi - 19:06(19:06/mi) 62/78bpm [1184b/mi] 114cal 53/58rpm 4) 0.31mi - 5:50(19:04/mi) 64/82bpm [1220b/mi] 32cal 56/58rpm Add a comment	0.2mi, 3:48 Walk - General Split Summary === 1) 1mi - 6:19(6:19/mi) 111/125bpm [701b/mi] 51cal 24/103rpm 2) 0.04mi - 3(1:03/mi) 110/111bpm [115b/mi] Add a comment
Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26
2.5mi, 1:10:05 Walk - General Split Summary === 1) 1mi - 28:29(28:29/mi) 105/136bpm [2990b/mi] 199cal 24/120rpm 2) 1mi - 23:59(23:59/mi) 138/166bpm [3309b/mi] 267cal 28/122rpm 3) 0.51mi - 17:37(34:37/mi) 145/173bpm [5020b/mi] 199cal 21/123rpm Add a comment	-	-	-	-	-	-
Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3
-	-	-	-	3.1mi, 1:05:53 Walk - General Split Summary === 1) 1mi - 19:37(19:37/mi) 94/105bpm [1844b/mi] 113cal 54/60rpm 2) 1mi - 25:24(25:24/mi) 95/106bpm [2412b/mi] 137cal 40/61rpm 3) 1mi - 19:35(19:35/mi) 96/105bpm [1880b/mi] 113cal 55/61rpm 4) 0.06mi - 1:18(20:27/mi) 88/92bpm [1800b/mi] 7cal 52/58rpm Add a comment	3.3mi, 1:02:33 Walk - General Split Summary === 1) 1mi - 18:10(18:10/mi) 90/101bpm [1635b/mi] 111cal 56/61rpm 2) 1mi - 18:36(18:36/mi) 86/97bpm [1599b/mi] 111cal 55/76rpm 3) 1mi - 20:07(20:07/mi) 84/122bpm [1689b/mi] 127cal 50/102rpm 4) 0.29mi - 5:41(19:46/mi) 73/85bpm [1443b/mi] 31cal 54/59rpm Add a comment	3.2mi, 1:00:32 Walk - General Split Summary === 1) 1mi - 18:45(18:45/mi) 89/114bpm [1668b/mi] 109cal 56/61rpm 2) 1mi - 18:39(18:39/mi) 86/99bpm [1604b/mi] 111cal 55/59rpm 3) 1mi - 18:32(18:32/mi) 85/98bpm [1576b/mi] 113cal 56/112rpm 4) 0.23mi - 4:36(20:07/mi) 83/94bpm [1670b/mi] 26cal 54/113rpm Add a comment
Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8	Sat 9th Dec Dec 9	Sun 10th Dec Dec 10
3.3mi, 46:21 Run - Treadmill Return to what I loosely call running. 1 mile @12mm w/u then 200m walk @3.6mph/run @5mph, then quarter of a mile walk to c/d. Add a comment	3.3mi, 45:37 Run - Treadmill 1 mile w/u @ 5mph 200m walk @3.6 200m run @5.2 walk to c/d Add a comment 3.3mi, 1:23:54 Walk - General Split Summary === 1) 1mi - 18:45(18:45/mi) 98/147bpm [1837b/mi] 127cal 55/66rpm 2) 1mi - 18:36(18:36/mi) 93/104bpm [1729b/mi] 112cal 55/63rpm 3) 1mi - 40:32(40:32/mi) 82/137bpm [3324b/mi] 162cal 24/108rpm 4) 0.29mi - 6:01(20:52/mi) 87/93bpm [1815b/mi] 33cal 51/61rpm Add a comment	3.1mi, 1:00:00 Walk - General Split Summary === 1) 1mi - 19:35(19:35/mi) 102/114bpm [1998b/mi] 116cal 55/62rpm 2) 1mi - 18:42(18:42/mi) 99/108bpm [1851b/mi] 110cal 56/59rpm 3) 1mi - 19:17(19:17/mi) 100/106bpm [1928b/mi] 113cal 54/59rpm 4) 0.13mi - 2:26(19:06/mi) 99/102bpm [1892b/mi] 14cal 56/57rpm Add a comment	3.2mi, 45:38 Run - Treadmill 1 mile w/u @5mph 9 x 200m @5.4 200m @ 3.6 CD to end Broke the golden rule and added intensity and distance in the same session, but hey ho, it wasn't much of either. Add a comment	3.2mi, 1:02:41 Walk - General Split Summary === 1) 1mi - 19:26(19:26/mi) 102/130bpm [1983b/mi] 122cal 53/100rpm 2) 1mi - 18:27(18:27/mi) 102/122bpm [1882b/mi] 110cal 56/59rpm 3) 1mi - 20:51(20:51/mi) 95/108bpm [1981b/mi] 120cal 48/60rpm 4) 0.21mi - 3:57(18:41/mi) 93/97bpm [1737b/mi] 23cal 56/59rpm Add a comment 3.4mi, 46:41 Run - Treadmill Same as yesterday, but added a minute for a slightly longer cool down walk. Can add 4 minutes which would be 1 rep, then 3 (also 1 rep) then repeat and be at an hour before Christmas. Distance first, then a gentle increase in intensity in the NY. Add a comment	3.2mi, 59:57 Walk - General Split Summary === 1) 1mi - 18:37(18:37/mi) 85/98bpm [1583b/mi] 113cal 55/62rpm 2) 1mi - 18:24(18:24/mi) 88/96bpm [1619b/mi] 111cal 56/60rpm 3) 1mi - 18:37(18:37/mi) 93/103bpm [1731b/mi] 111cal 56/60rpm 4) 0.22mi - 4:18(19:11/mi) 92/102bpm [1766b/mi] 26cal 55/60rpm Add a comment	-

Crash Hamster M55

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Crash Hamster
M55