Arif

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Recent Training
19th May	General	10.8mi	14:09:06
18th May	General	6.9mi	1:18:47
17th May	General	0.7mi	16:15
16th May	General	3.5mi	44:10
15th May	General	3.9mi	40:25

12 Month Benchmarks	Run	Bike
Mile	7:48	2:18
5k	25:39	8:25
5mi	42:06	53:54
10k	52:32	0
10mi	1:26:05	0
Half	1:57:41	0
20mi	3:10:16	0
Mara	4:28:27	0
50k	11:07:38	0

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	PB	WB

2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup		0.00	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	4	6	8	4	0	0	0	0	0	0	0	0	21
2024	113	135	163	157	70	0	0	0	0	0	0	0	637
2023	4	5	13	10	6	7	9	8	5	5	3	4	80
2023	205	175	100	131	136	138	175	162	193	152	176	126	1869
2023	0	0	43	27	0	0	0	6	0	0	0	0	76
2022	19	15	9	16	14	1	3	8	6	8	9	5	112
2022	237	176	174	147	155	157	131	172	257	191	172	170	2139
2022	212	42	16	2	0	0	0	0	0	0	0	0	273
2021	38	40	19	24	21	19	21	35	20	18	9	19	284
2021	443	417	403	308	355	316	284	367	304	274	233	245	3949
2021	131	87	78	0	5	97	50	144	78	22	0	33	726
2020	1	0	0	0	1	21	16	11	9	12	7	16	94
2020	195	212	260	248	253	326	260	311	314	484	515	481	3859
2020	0	0	0	0	0	0	0	0	0	0	0	14	14
2019	0	0	0	8	0	0	4	5	18	19	7	0	62
2019	89	138	133	139	140	161	201	163	104	84	112	143	1606
2019	19	0	0	0	6	25	3	0	18	78	0	0	149
2018	0	0	0	0	4	0	0	0	0	0	0	0	4
2018	116	120	142	102	106	182	144	154	147	96	109	92	1509
2018	0	0	0	0	0	0	0	0	0	0	59	121	180
2017	1	0	0	5	0	0	3	0	6	0	0	0	15
2017	72	65	111	111	144	111	97	132	107	118	108	92	1269
2016	0	0	0	0	0	0	0	4	5	0	0	1	10
2016	0	0	0	12	15	5	25	38	53	50	50	99	347

Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
0.8mi, 21:01 Run - General 1) 1km - 16:51(16:51/km) 89/98bpm [1500b/km] 78cal 71/W 3.56/6.49kmph 2) 0.23km - 4:09(17:54/km) 86/91bpm [1540b/km] 18cal 67/W 3.35/3.74kmph Add a comment	1.1mi, 24:25 Run - General 1) 1km - 14:22(14:22/km) 94/113bpm [1351b/km] 74cal 86/W 4.18/4.48kmph 2) 0.72km - 10:03(13:53/km) 117/151bpm [1625b/km] 54cal 115/W 4.32/4.72kmph Add a comment	6.2mi, 1:14:47 Run - General 1) 0.59km - 5:00(8:29/km) 115/127bpm [975b/km] 36cal 141/W 7.07/8.07kmph 2) 8.07km - 1:00:00(7:26/km) 127/143bpm [944b/km] 498cal 161/W 8.07/10.26kmph 3) 0.71km - 5:00(7:01/km) 136/143bpm [953b/km] 46cal 177/W 8.55/10.03kmph 4) 0.63km - 4:47(7:36/km) 131/137bpm [996b/km] 41cal 157/W 7.89/9.09kmph Add a comment	0.8mi, 24:45 Run - General 1) 1km - 19:44(19:44/km) 89/110bpm [1756b/km] 82cal 60/W 3.04/7.1kmph 2) 0.23km - 5:01(21:25/km) 91/106bpm [1949b/km] 20cal 65/W 2.8/6kmph Add a comment 0.7mi, 15:16 Run - General 1) 1km - 13:30(13:30/km) 91/103bpm [1229b/km] 71cal 89/W 4.45/4.93kmph 2) 0.11km - 1:46(15:32/km) 98/106bpm [1522b/km] 9cal 83/W 3.86/4.53kmph Add a comment	4.6mi, 55:00 Run - General 1) 0.58km - 5:00(8:40/km) 121/130bpm [1049b/km] 36cal 143/W 6.92/7.36kmph 2) 6.11km - 45:00(7:22/km) 132/155bpm [972b/km] 384cal 164/W 8.14/8.93kmph 3) 0.65km - 5:00(7:44/km) 134/142bpm [1036b/km] 41cal 157/W 7.76/8.31kmph Add a comment	0.9mi, 38:57 Run - General 1) 1km - 31:48(31:48/km) 92/116bpm [2925b/km] 113cal 44/W 1.89/7.6kmph 2) 0.41km - 7:09(17:38/km) 94/104bpm [1658b/km] 32cal 62/W 3.4/4.74kmph Add a comment 2mi, 41:40 Run - General 1) 1km - 13:45(13:45/km) 99/120bpm [1361b/km] 73cal 88/W 4.36/6.82kmph 2) 1km - 13:22(13:22/km) 103/123bpm [1376b/km] 72cal 102/W 4.49/7.11kmph 3) 1km - 12:13(12:13/km) 110/130bpm [1344b/km] 70cal 103/W 4.91/5.68kmph 4) 0.17km - 2:21(13:40/km) 109/127bpm [1490b/km] 13cal 138/W 4.39/6.69kmph Add a comment 3.5mi, 2:18:45 Run - General 1) 1km - 15:09(15:09/km) 107/132bpm [1620b/km] 99cal 111/W 3.96/8.05kmph 2) 1km - 26:19(26:19/km) 96/131bpm [2526b/km] 141cal 57/W 2.28/12.54kmph 3) 1km - 26:08(26:08/km) 94/130bpm [2457b/km] 135cal 52/W 2.3/9.33kmph 4) 1km - 28:12(28:12/km) 90/116bpm [2538b/km] 134cal 45/W 2.13/6.73kmph 5) 1km - 33:33(33:33/km) 92/122bpm [3087b/km] 166cal 38/W 1.79/6.99kmph 6) 0.67km - 9:24(13:59/km) 91/104bpm [1272b/km] 45cal 82/W 4.29/5.07kmph Add a comment	0.9mi, 26:03 Run - General 1) 1km - 16:28(16:28/km) 108/119bpm [1778b/km] 78cal 81/W 3.64/4.9kmph 2) 0.4km - 9:35(24:10/km) 103/119bpm [2489b/km] 38cal 58/W 2.48/6.28kmph Add a comment 13.5mi, 7:06:36 Run - General 1) 1km - 10:31(10:31/km) 125/147bpm [1315b/km] 88cal 169/W 5.71/8.41kmph 2) 1km - 8:53(8:53/km) 143/150bpm [1270b/km] 92cal 174/W 6.75/9kmph 3) 1km - 15:34(15:34/km) 143/148bpm [2226b/km] 160cal 176/W 3.86/10.31kmph 4) 1km - 16:44(16:44/km) 145/154bpm [2426b/km] 176cal 173/W 3.59/10.29kmph 5) 1km - 26:15(26:15/km) 148/154bpm [3885b/km] 285cal 151/W 2.29/8.18kmph 6) 1km - 30:25(30:25/km) 146/152bpm [4441b/km] 321cal 148/W 1.97/8.89kmph 7) 1km - 31:00(31:00/km) 143/151bpm [4432b/km] 317cal 142/W 1.94/8.04kmph 8) 1km - 47:15(47:15/km) 140/152bpm [6615b/km] 469cal 93/W 1.27/8.31kmph 9) 1km - 29:23(29:23/km) 140/149bpm [4114b/km] 292cal 81/W 2.04/7.76kmph 10) 1km - 44:35(44:35/km) 137/155bpm [6108b/km] 432cal 62/W 1.35/10.31kmph 11) 1km - 34:28(34:28/km) 125/150bpm [4308b/km] 290cal 55/W 1.74/7.84kmph 12) 1km - 25:09(25:09/km) 132/151bpm [3320b/km] 229cal 58/W 2.39/11.92kmph 13) 1km - 16:15(16:15/km) 132/140bpm [2145b/km] 149cal 64/W 3.69/9.92kmph 14) 1km - 14:42(14:42/km) 131/136bpm [1926b/km] 133cal 75/W 4.08/9.33kmph 15) 1km - 14:20(14:20/km) 132/137bpm [1892b/km] 131cal 76/W 4.19/11.76kmph 16) 1km - 10:14(10:14/km) 134/140bpm [1371b/km] 96cal 92/W 5.86/9.76kmph 17) 1km - 10:41(10:41/km) 134/144bpm [1432b/km] 100cal 102/W 5.62/10.56kmph 18) 1km - 7:30(7:30/km) 142/147bpm [1065b/km] 76cal 168/W 8/10.88kmph 19) 1km - 7:30(7:30/km) 139/147bpm [1043b/km] 74cal 207/W 8/10.81kmph 20) 1km - 9:22(9:22/km) 138/147bpm [1293b/km] 92cal 124/W 6.4/8.47kmph 21) 1km - 8:33(8:33/km) 141/148bpm [1206b/km] 86cal 125/W 7.02/13.23kmph 22) 0.71km - 7:17(10:14/km) 140/153bpm [1433b/km] 73cal 138/W 5.86/12.63kmph Add a comment
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
0.8mi, 17:57 Run - General 1) 1km - 14:26(14:26/km) 98/113bpm [1414b/km] 71cal 79/W 4.16/5.19kmph 2) 0.23km - 3:32(15:13/km) 101/109bpm [1537b/km] 17cal 79/W 3.94/4.18kmph Add a comment	3.1mi, 42:37 Run - General 1) 1km - 8:59(8:59/km) 107/127bpm [961b/km] 63cal 132/W 6.68/8.63kmph 2) 1km - 8:17(8:17/km) 120/129bpm [993b/km] 65cal 139/W 7.24/10.17kmph 3) 1km - 8:03(8:03/km) 120/130bpm [966b/km] 61cal 144/W 7.45/8.98kmph 4) 1km - 8:19(8:19/km) 124/134bpm [1030b/km] 67cal 142/W 7.21/9.53kmph 5) 1km - 8:58(8:58/km) 126/148bpm [1130b/km] 68cal 127/W 6.69/8.47kmph Add a comment	3.1mi, 44:17 Run - General 1) 1km - 10:01(10:01/km) 101/140bpm [1012b/km] 67cal 116/W 5.99/9.23kmph 2) 1km - 8:28(8:28/km) 114/130bpm [964b/km] 62cal 137/W 7.09/9.23kmph 3) 1km - 7:48(7:48/km) 124/132bpm [968b/km] 62cal 149/W 7.69/8.89kmph 4) 1km - 8:41(8:41/km) 120/133bpm [1042b/km] 66cal 135/W 6.91/8.63kmph 5) 1km - 9:16(9:16/km) 116/132bpm [1076b/km] 65cal 125/W 6.48/8.68kmph Add a comment	3.1mi, 45:05 Run - General 1) 1km - 9:30(9:30/km) 105/125bpm [998b/km] 63cal 120/W 6.31/8.43kmph 2) 1km - 8:55(8:55/km) 114/129bpm [1016b/km] 61cal 122/W 6.73/8.78kmph 3) 1km - 8:56(8:56/km) 116/129bpm [1035b/km] 65cal 126/W 6.72/9.16kmph 4) 1km - 8:53(8:53/km) 119/132bpm [1057b/km] 63cal 127/W 6.75/8.51kmph 5) 1km - 8:50(8:50/km) 120/131bpm [1060b/km] 65cal 129/W 6.79/8.65kmph Add a comment	0.7mi, 13:28 Run - General 1) 1km - 12:01(12:01/km) 99/114bpm [1189b/km] 70cal 97/W 4.99/5.3kmph 2) 0.12km - 1:27(12:30/km) 109/113bpm [1362b/km] 8cal 97/W 4.8/5.17kmph Add a comment	8.5mi, 12:27:36 Run - General 1) 1km - 23:17(23:17/km) 107/125bpm [2492b/km] 151cal 127/W 2.58/6.88kmph 2) 1km - 24:15(24:15/km) 120/139bpm [2910b/km] 191cal 146/W 2.47/7.78kmph 3) 1km - 53:09(53:09/km) 114/144bpm [6059b/km] 386cal 83/W 1.13/9.23kmph 4) 1km - 46:46(46:46/km) 106/140bpm [4957b/km] 302cal 65/W 1.28/6.64kmph 5) 1km - 29:46(29:46/km) 110/133bpm [3274b/km] 203cal 61/W 2.02/7.17kmph 6) 1km - 1:15:10(1:15:10/km) 103/132bpm [7742b/km] 461cal 40/W 0.8/9.76kmph 7) 1km - 1:50:45(1:50:45/km) 98/134bpm [10854b/km] 613cal 28/W 0.54/9.53kmph 8) 1km - 1:04:00(1:04:00/km) 118/134bpm [7552b/km] 493cal 27/W 0.94/10.88kmph 9) 1km - 1:49:26(1:49:26/km) 97/121bpm [10615b/km] 591cal 16/W 0.55/19.46kmph 10) 1km - 1:01:17(1:01:17/km) 105/137bpm [6435b/km] 388cal 47/W 0.98/10.4kmph 11) 1km - 52:15(52:15/km) 105/142bpm [5486b/km] 329cal 34/W 1.15/9.16kmph 12) 1km - 1:05:52(1:05:52/km) 118/187bpm [7772b/km] 504cal 18/W 0.91/11.61kmph 13) 1km - 19:40(19:40/km) 129/177bpm [2537b/km] 174cal 52/W 3.05/12.54kmph 14) 0.6km - 11:58(19:48/km) 133/166bpm [2633b/km] 111cal 50/W 3.03/8.98kmph Add a comment	3.1mi, 46:29 Run - General 1) 1km - 9:47(9:47/km) 109/135bpm [1067b/km] 66cal 122/W 6.13/8.33kmph 2) 1km - 9:26(9:26/km) 124/143bpm [1169b/km] 66cal 128/W 6.36/8.69kmph 3) 1km - 9:11(9:11/km) 125/142bpm [1148b/km] 64cal 129/W 6.53/8.24kmph 4) 1km - 8:57(8:57/km) 125/144bpm [1118b/km] 65cal 131/W 6.7/8.29kmph 5) 1km - 9:07(9:07/km) 127/140bpm [1157b/km] 65cal 131/W 6.58/8.78kmph Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
3.4mi, 51:33 Run - General 1) 1km - 9:45(9:45/km) 100/131bpm [975b/km] 65cal 122/W 6.15/7.88kmph 2) 1km - 9:09(9:09/km) 122/144bpm [1116b/km] 64cal 127/W 6.56/9.18kmph 3) 1km - 9:09(9:09/km) 122/141bpm [1116b/km] 63cal 125/W 6.56/8.43kmph 4) 1km - 9:08(9:08/km) 121/142bpm [1104b/km] 63cal 126/W 6.57/8.26kmph 5) 1km - 8:44(8:44/km) 109/134bpm [953b/km] 62cal 134/W 6.87/9.21kmph 6) 0.5km - 5:38(11:13/km) 101/126bpm [1132b/km] 34cal 105/W 5.35/8.57kmph Add a comment	1.6mi, 31:36 Run - General 1) 1km - 13:10(13:10/km) 98/114bpm [1290b/km] 70cal 91/W 4.56/5.49kmph 2) 1km - 11:08(11:08/km) 105/112bpm [1169b/km] 69cal 107/W 5.39/5.7kmph 3) 0.64km - 7:18(11:24/km) 102/115bpm [1162b/km] 45cal 106/W 5.26/5.77kmph Add a comment	2.1mi, 27:20 Run - General 1) 1km - 6:49(6:49/km) 107/152bpm [729b/km] 49cal 138/W 8.8/24.33kmph 2) 1km - 7:46(7:46/km) 123/142bpm [955b/km] 56cal 132/W 7.73/10.26kmph 3) 1km - 9:15(9:15/km) 123/141bpm [1138b/km] 63cal 124/W 6.49/8.53kmph 4) 0.33km - 3:30(10:28/km) 120/130bpm [1256b/km] 22cal 107/W 5.73/8.04kmph Add a comment	3.2mi, 3:43:29 Run - General 1) 1km - 34:25(34:25/km) 95/115bpm [3270b/km] 180cal 83/W 1.74/8.2kmph 2) 1km - 59:56(59:56/km) 93/135bpm [5574b/km] 303cal 54/W 1/10.17kmph 3) 1km - 1:29:38(1:29:38/km) 101/136bpm [9052b/km] 524cal 35/W 0.67/16.36kmph 4) 1km - 20:14(20:14/km) 115/137bpm [2327b/km] 149cal 52/W 2.97/10.03kmph 5) 1km - 16:14(16:14/km) 118/172bpm [1915b/km] 125cal 57/W 3.7/10.62kmph 6) 0.16km - 3:02(18:33/km) 159/167bpm [2949b/km] 36cal 59/W 3.23/7.39kmph Add a comment	3.1mi, 47:01 Run - General 1) 1km - 9:36(9:36/km) 100/118bpm [960b/km] 63cal 122/W 6.25/8.29kmph 2) 1km - 9:10(9:10/km) 114/146bpm [1044b/km] 64cal 129/W 6.54/8.59kmph 3) 1km - 9:17(9:17/km) 119/135bpm [1104b/km] 67cal 122/W 6.46/7.86kmph 4) 1km - 9:06(9:06/km) 114/128bpm [1037b/km] 63cal 124/W 6.6/9.26kmph 5) 1km - 9:52(9:52/km) 118/128bpm [1164b/km] 68cal 120/W 6.08/7.91kmph Add a comment	6.8mi, 1:25:08 Run - General 1) 1km - 9:29(9:29/km) 108/133bpm [1024b/km] 64cal 122/W 6.33/8.26kmph 2) 1km - 8:08(8:08/km) 124/138bpm [1008b/km] 65cal 142/W 7.38/9.78kmph 3) 1km - 7:46(7:46/km) 127/143bpm [986b/km] 65cal 151/W 7.73/9.5kmph 4) 1km - 7:07(7:07/km) 137/151bpm [974b/km] 66cal 174/W 8.43/10.84kmph 5) 1km - 6:48(6:48/km) 142/149bpm [966b/km] 67cal 176/W 8.82/9.84kmph 6) 1km - 6:14(6:14/km) 150/154bpm [934b/km] 66cal 193/W 9.63/10.29kmph 7) 1km - 6:55(6:55/km) 144/153bpm [995b/km] 68cal 176/W 8.68/9.92kmph 8) 1km - 6:37(6:37/km) 144/163bpm [952b/km] 66cal 178/W 9.07/11.43kmph 9) 1km - 8:06(8:06/km) 142/162bpm [1151b/km] 72cal 149/W 7.41/11.11kmph 10) 1km - 8:35(8:35/km) 134/152bpm [1150b/km] 77cal 139/W 6.99/9.35kmph 11) 1km - 9:18(9:18/km) 129/144bpm [1200b/km] 77cal 126/W 6.45/8.45kmph 12) 0.01km - 6(9:23/km) 138/138bpm [1294b/km] 1cal 148/W 6.39/7.6kmph Add a comment	0.1mi, 1:01 Run - General 1) 0.09km - 1:01(11:25/km) 101/104bpm [1153b/km] 6cal 88/W 5.26/4.97kmph Add a comment 1.4mi, 19:11 Run - General 1) 2.23km - 19:11(8:37/km) 121/142bpm [1043b/km] 147cal 138/W 6.96/12.29kmph Add a comment
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
3.1mi, 39:39 Run - General 1) 5.05km - 39:39(7:51/km) 124/130bpm [974b/km] 318cal 153/W 7.64/8.51kmph Add a comment	0.8mi, 16:21 Run - General 1) 1km - 13:21(13:21/km) 100/113bpm [1335b/km] 72cal 86/W 4.49/5.26kmph 2) 0.23km - 3:00(12:55/km) 105/110bpm [1357b/km] 17cal 94/W 4.64/5kmph Add a comment	3.9mi, 40:25 Run - General 1) 4.6km - 29:54(6:30/km) 139/152bpm [904b/km] 285cal 183/W 9.23/10.26kmph 2) 1.67km - 10:31(6:19/km) 151/156bpm [954b/km] 111cal 191/W 9.5/10.29kmph Add a comment	3.5mi, 44:10 Run - General 1) 3.33km - 26:27(7:56/km) 135/148bpm [1071b/km] 238cal 150/W 7.56/9.18kmph 2) 2.22km - 17:43(7:59/km) 140/149bpm [1117b/km] 167cal 156/W 7.52/11.84kmph Add a comment	0.7mi, 16:15 Run - General 1) 1km - 14:38(14:38/km) 96/124bpm [1404b/km] 75cal 80/W 4.1/4.82kmph 2) 0.11km - 1:37(14:18/km) 98/103bpm [1401b/km] 9cal 86/W 4.2/4.67kmph Add a comment	6.9mi, 1:18:47 Run - General 1) 7.19km - 50:49(7:04/km) 141/154bpm [997b/km] 496cal 169/W 8.49/9.28kmph 2) 3.92km - 27:58(7:08/km) 152/157bpm [1083b/km] 304cal 171/W 8.41/9.53kmph Add a comment	10.8mi, 14:09:06 Run - General 1) 1km - 19:56(19:56/km) 99/122bpm [1973b/km] 113cal 62/W 3.01/6.16kmph 2) 1km - 20:16(20:16/km) 107/120bpm [2169b/km] 133cal 100/W 2.96/9.07kmph 3) 1km - 41:01(41:01/km) 115/143bpm [4717b/km] 303cal 104/W 1.46/9.65kmph 4) 1km - 1:13:47(1:13:47/km) 112/141bpm [8264b/km] 520cal 60/W 0.81/11.69kmph 5) 1km - 1:22:55(1:22:55/km) 111/153bpm [9204b/km] 578cal 53/W 0.72/12.46kmph 6) 1km - 1:05:43(1:05:43/km) 98/126bpm [6440b/km] 364cal 33/W 0.91/10.75kmph 7) 1km - 1:20:59(1:20:59/km) 102/145bpm [8260b/km] 484cal 21/W 0.74/11.96kmph 8) 1km - 44:22(44:22/km) 125/158bpm [5546b/km] 222cal 28/W 1.35/15.19kmph 9) 1km - 36:51(36:51/km) 125/158bpm [4606b/km] 38/W 1.63/9.53kmph 10) 1km - 1:22:18(1:22:18/km) 125/158bpm [10288b/km] 31/W 0.73/6.75kmph 11) 1km - 56:38(56:38/km) 91/95bpm [5154b/km] 2cal 49/W 1.06/6.82kmph 12) 1km - 1:22:50(1:22:50/km) 91/95bpm [7538b/km] 25/W 0.72/7.2kmph 13) 1km - 43:29(43:29/km) 78/83bpm [3392b/km] 1cal 36/W 1.38/13.14kmph 14) 1km - 29:13(29:13/km) 78/83bpm [2279b/km] 58/W 2.05/13.59kmph 15) 1km - 37:05(37:05/km) 78/83bpm [2893b/km] 59/W 1.62/6.83kmph 16) 1km - 22:41(22:41/km) 108/125bpm [2450b/km] 131cal 72/W 2.65/7.96kmph 17) 1km - 21:32(21:32/km) 108/127bpm [2326b/km] 142cal 67/W 2.79/6.3kmph 18) 0.37km - 7:30(20:24/km) 113/135bpm [2305b/km] 53cal 80/W 2.94/5.9kmph Add a comment

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