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LATEST: Juliet & I are getting married in Cheltenham on 2nd July. Our beautiful baby, Gabrielle, will be 8 months then.

This is an event-based blog and my replies to your replies you care to make are attached to the same topic (i.e typically at the top of the previous topic). Also, for your interest, GPS routes from key events including cycling & running routes in Dorset & Glos available on Google Earth forum, under IronChamp, plus a summary of results on http://www.athlinks.com/racer.aspx?rid=33508465
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All about IronChamp
 

IronChamp
Joined: 09 Aug 2006
Location: Poole (UK) / Nice (France)
Website: Visit poster's website
Occupation: IT Consultant (CM)
Interests: skiing (whenever snow), volleyball (Sun, Wed & Thurs?), running (Tues & Thurs +), cycling (whenever), swimming (Sat), poetry (when depressed)

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Tri / Duo Races 2007
 
7/5 Hart sprint - 1:12:23 (8:06,40:25,23:52)
20/5 Malvern sprint - 1:19:42 (7:57,48:15,23:30) - 5th supervet
27/5 Glos TTG sprint - 1:06:33 (7:58,31:46,26:49) - 2nd supervet! Very Happy
3/6 Weymouth Middle 5:04:26 (44:17,2:34:35,1:45:34) - 4th supervet
17/6 Windsor Olympic - 2:39:19 (35:29,2:23,1:10:30,3:00,47:55)
24/6 Nice Ironman - 13:29:05 (1:28:31, 7:20, 6:57:50, 8:15, 4:47:09)
8/7 Bournemouth Olympic - 2:36:16 (36:20 1:11:22+1:39,46:56)
12/8 Swanage Olympic - 2:43:13 (36:19, 1:31 1:15:38, 1:41, 48:01)
23/9 New Forest Middle - 6:06:50 (40:02, 3:08:38, 2:18:10) - 8th supervet
30/9 - Warwickshire Sprint - 1:14:07 (7:55, 44:42, 21:30) - 2nd supervet!

South-West region - aquathon championship
25/7 - 750m;8km - 48:11 (16:01;32:10) - 1st supervet!
Run Races 2007
 
1/1 Broadstone Qrtr - 48:09 [159]
4/2 Blackmore Vale Half - 1:41:36
1/4
Bournemouth Bay Half 1:34:53 [158]

7/4 Rotary Qrtr 46:22 [157]
15/4 Paris marathon 3:39:38
29/4 Nice Semi marathon 1:36:00 [159]
9/5 Purbeck 10k 43:10*
9/6 Inter-church 3 - 19:21
5/7 Aerospace 5 mile (4.43) - 29:51
5/8 Sturminster Newton Half - 1:44:26

21/10 Stroud Half - 1:35:30
4/11 Tewkesbury GF 5 - 33:49
11/11 Tavy 7 - 49:25
18/11 Wimborne 10 - 1:13:01
9/12 Christmas 10k - 43:30

Christchurch Runners events
16/2 club 10k - 43:26
16/3 club Half - 1:38:40 (1:14:38)
18/5 club 10k DNF
17/8 club 10k - 43:25
14/9 25th anniversary run - 21:05
30/11 club 10k- 46:36

Severn AC White Horse 5k series
17/5 - 20:12 [158]
19/7 - 20:08 [162]


Upton 3.5 mile summer series
15/6 - 23:14

HHH Airport 6 quarterly series
28/3 - 41:18
19/6 - 49:59
26/9 - 49:49
19/12 - 41:30


Boscombe Pier 5k winter series
5/10 - 19:43
14/12 - 19:56
TT Cycle Races 2007
 
29/3 Toddington 10 - 27:27
5/04 Wormington 9 - 25:52 [150bpm]
12/04 Toddington 10 - 27:47 [144]
7/06 Winchcombe 25 - 68:21 [145]
14/06 Toddington 10 - 26:12 [150]
12/07 Toddington 10 - 26:29
9/08 Toddington 10 - 27:01
16/08 Toddington 10 - 26:27
23/08 Wormington 9 - 25:35
Cycle trips 2007 (index)
 
23rd July 60-mile cycle to court case - my 5-day flood experience - TOP REPORT
30th June 22 mile charity ride - 28 years later!
28th May Tour of Wessex 130 miles - Day 3
30th April Nice pre-IM tour 180km
9th April Easter Monday century north
6th April Good Friday century+five south
Tri Results 2005
 
7/5 Hart Sprint - 1:09:12
30/5 Gloucester Tri - 1:07:10
5/6 Weymouth Middle - 5:17:30
19/6 Nice Ironman - 12:40:36
1/7 Bournemouth Oly - 2:32
14/8 Swanage Oly - DNS (broken arm)
Run Results 2005
 
4/2 Blackmore Vale Half - 1:45:24
13/3 Eastleigh 10k - 41:44
18/3 Christchurch Hilly Half 1:43:03
26/3 Rotary Quarter Marathon 43:59
3/4 Blandford Tri - 1:30:27
24/4 Shakespeare Marathon 3:41:12
28/5 Egdon Easy 10km (28/5) - 40:33
9/6 Inter-church 3 mile run ~19:15 (7th)
12/8 Christchurch 10k - DNS (broken arm)
Tri Results 2006
 
1/5 Hart sprint 1:10:20 (8:13,39:06,23:01)
20/5 Malvern sprint - 1:21:05 (7:47,49:28,23:50)
29/5 Glos sprint 1:05:17 (7:09,37:27,20:41)
3/7 B'mouth Olympic - 2:29:37 (31:36,1:11:01,47:01) [138,157]
13/8 Swanage Olympic - 2:30:39 (29:49,1:16:29,44:21)
20/8 IMUK 12:14:00 (1:20:51,7:27,6:07:53,4:04,4:33:40) [125,130]

B'mth aquathon series
21/6 - 300m;4k 23:50
12/7 - 500m;5k 35:11 (13:19;21:52)
26/7 - 750m;8k? 50:42 (27:08;24:34)
9/8 - 5k;500m 47:03 (32:27;14:36)
22/8 - 400m;5k 32:29 (9:55;22:34)
Run Results 2006
 
1/1 Broadstone Qrtr - 48:08 [? ave bpm]
5/2 Blackmore Vale Half - 1:43:39
5/3 Mad March Hare 20 - 2:44:16
2/4 Bournemouth Bay Half - 1:43:46
10/5 Purbeck 10k - 42:39
4/6 Poole 10k - 42:49 [160]
10/6 Inter-church 3 - 19:42 [154]
6/7 Aerospace 5 mile - 34:38 [158]
29/7 Swanage Half - 1:37:14 [(149]
2/8 Bugatti 10k - 46:05* [147]
6/8 Sturminster Newton Half - 1:43:50 [147]
22/10 Stroud Half -1:38:23 [164]
19/11 Wimborne 10 - 1:15:21* [163]
10/12 Christmas 10k - 43:50 [168]

Christchurch Runners events
24/2 club 10k - 45:47
24/3 club Half - 1:51:40 (1:21:43)
19/5 club 10k - 44:58
10/11 club 10k - 44:41 [161]

Poole Runners summer series
5/5 Upton 3.5 - 24:49
16/6 Upton 3.5 - 23:23 [158]
14/7 Canford 3 - 20:16 [161]
28/7 Upton 3.5 - 23:46

Severn AC White Horse 5k series
15/6 - 20:06 (160]
16/7 - 19:45 (158]
17/8 - 19:33 (158]

HHH Airport 6 series
28/6 - 42:01 [158]
27/9 - 41:21
20/12 - 42:50 [164]
TT Cycle Results 2006
 
6/4 Toddington 10 - 29:50 (159)
13/4 Wormington 9 - 28:51
27/4 Toddington 10 - 28:05
4/5 Childswickham 15 - 43:02
1/6 Harvington 25 - 69:22 (155)
8/6 Childswickham 15 - 42:11 (146)
22/6 Toddington 10 - 27:50 (139)
29/6 Winchcombe 25 - 68:22 (151)
13/7 Toddington 10 - 26:27 (148)
10/8 Toddington 10 - 26:14
Last Blog Posts
 
26th June 2011 - Boddington 50km tribute to George Dayantis
Boddington 50km tribute run
6th March 2011 - Mad March Triathlon (father & son warm-
Pembrokeshire half marathon trial - 12 Mar 2011
South Devon half marathon trail - 19 Feb 2011
2nd Jan 2011 - Broadstone Quarter marathon
30 Oct 2010 Gabrielle Malaika Champion weighs in @ 7lb 6.5oz

Total topics: 207
Total posts: 467
 
 Romeo & Juliet Dynamic Duo 
 
 
UK Ironman 2006
Mon Mar 26, 2007 1:59 am IronChamp
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I had not originally planned to do an Ironman in 2006, having decided to return to Nice in 2007, entering in the 50+ age group. However, my plans to up my performance and crack a 40-minute 10k pace towards the end of 2005 had to be shelved due to a bike accident - broken arm, knocked knee, plus recurring pains in wrists, elbows, right shoulder & neck. It also forced the end of my involvement in league volleyball. So, to keep me sane, I set myself a goal of UK Ironman as part of my recovery.

After a late start in training (limping more like), I decided to take a week off work for intense training in Club La Santa as part of my rehabiliation. My other preparation included 2 visits to Sherborne to cover the UK IM route. Pains and lack of motivation for running didn't help, although I had done 20 miles five months beforehand. I also decided to buy my way out of my depressed state, investing in a GPS watch (my old running mates were too fast) and a "new" second-hand carbon-framed bike (to take pressure off my right elbow!).

In brief, I was 5 minutes ahead of schedule on the swim, although lost a few minutes in transition to the bike. I surprised myself by being 20 minutes up on what was a tough bike section by any Ironman standard. However, I was unprepared for such a gruellingly hilly marathon (reckoned to be worse than Lanzarote but without the heat). I managed to lose all that I had gained on the bike during the second half of the run. The official photos are available at http://www.asiphoto.net/recent_events+M51823c6aa78.html (bib no. 936) I managed to track down an un-numbered photo taken just after coming out of the lake where I was single-armedly removing my wetsuit!

Suffering from a lack of sleep for 3 nights, I had to jog 2km from the campsite to the start of the race. I had time to check my bike tyres but had to miss the final loo stop cos I discovered that I had to swim 6 minutes to get to the start! Because my head was still under the water when the klaxon sounded, I had to ask one of the canoeists, "Has the race started?"

One benefit coming from behind was that I avoided the early rush of splashes. I had planned my swim route the day before during a practice 2.2km swim and had decided to hug the bank heading west on both loops of the lake. So, only 2 minor collisions - one kick in the face and one on my "broken" arm (ouch!). Despite my arm, I was delighted to be 10 minutes faster than in Nice (June 2005). Unfortunately, I had eaten too much for breakfast plus 2 late meals the night before. So, my first transition was somewhat extended.

Supercharged with all that fuel at the start of the bike section, I seemed to be travelling at twice the speed of most who had a comparable swim time. My first loop was under 2 hours averaging 19mph (>30km/h) - about 10 minutes faster than in practice. I had obviously benefited from the new bike and the long-distance training. The wind was quite fresh but no particular advantage heading north or south. It was quite scary hurtling down a 14% descent at 45mph on the first loop because the cross-winds through my tri-spoke wheels caused some worrying oscillations to build up. So, to survive the race, I decided to take it a little easier at that point during the next 2 loops. About half way round, (50+ miles) I had a few twinges in my legs and had to resort to my lowest gear on the arduous 8-mile climbs. having been told the day before that my 8-speed gear shifter was not compatible with my recently substituted 9-speed cassette block! It was very difficult having to continuously hold in the gear lever. Nevertheless, I probably passed around 400 other cyclists, most of them on the first loop. My average was close to 18mph for the 112-mile cycle - about 40 minutes better than in Nice, despite the total ascent being greater.

Another essential stop before starting the run at a steady 5:30 mins/km pace for the first 5 miles. I slowed to 5:50 pace on the 2nd loop round Sherborne Castle. Then, it got really tough as I headed away from the crowds and out past the relatively barren town. The crunch came about 12 miles when I had to haul myself up over steps crossing a dual carriageway (and even worse on the return!). Initially, when I saw others walking up the first hill on the dual carriageway, I was determined not to stop. But as the next hill loomed towards me from over a mile away, I succumbed to meandering away from the aid stations. I was desperate to stop. I wanted to lie down on the lush grass - just to snooze a little. But I knew the penalty of waking up in a St John's ambulance - some 5 hours later, after the final gong had sounded - was the most dreaded outcome. On reflection, I reckon it was a combination of not having run over 15 miles since March coupled with 12 hours sleep over 3 nights that did it. Perhaps it was payback for aiming at a sub-12 hour time. I was 10 minutes below average on the last 5 miles (12.5 minute pace!).and 25 minutes slower than in Nice.

The GPS profile for the 112 mile bike ride has a distortion because I had it set on auto-lap and had to repair it aftrwards - publishing it nearly one year later Exclamation





...and for the marathon run...




Lessons learned this year (if only!)...
    Get more sleep! (avoid camping and stay awake during briefing! ...and during the run!!)
    Don't over-eat before the swim and be at the start 15 minutes early (in time for final loo stop!)
    Get more power in those arms (or at least in one arm!)
    Tune bike earlier (get the right parts!)
    Run longer distances in training (20+ miles, 4-6 weeks before the event)
    Avoid injuries always (like breaking an arm! …twisting my neck! …knocking my knee!)
    Aim to do at least one event/discipline better than last year (as I did in Bournemouth with sub-2:30)
    Spend more time in mental preparation (and less on the post-mortem!

I finished in 12:14 dead! My own "scientific" target that I had set myself 2 days before the race was 12:14:16, although 12 hours was the best I could have expected.

On Google Earth forum, I have uploaded the bike course & the run course

Overall, I was pleased once again that I was in the top half of those who had finished ...and just glad to put the daemons of the accident behind me.


~   Last edited by IronChamp on Thu Jul 05, 2007 11:03 pm; edited 8 times in total
Mon Mar 26, 2007 5:25 am ChrisW
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Good report.
Lanzarote IM course is flat (not quite a pancake, but near enough) - it is just the heat that will get you, and a distinct lack of shade.
It's very similar to the IM France run route along the Prom des Anglais.
I've done those 3 IM (only those 3, mind) and UK is much the hilliest run, esp Babylon Hill on the return.
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He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me

Thu Mar 29, 2007 12:22 am IronChamp
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I've run a half marathon in Lanzarote in May 2006 (a hillier route) and coped ok with 1:45 in the heat.

Interested to note your goals for 2007 are close to my targets: 1:35 on Sunday would be good. And 3:30 in Paris next month is a definte goal. Sub-5:30 for Weymouth middle distance would be good.


~   Last edited by IronChamp on Sat Mar 31, 2007 1:57 pm; edited 1 time in total
Thu Mar 29, 2007 12:25 am ChrisW
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Ay, but don't forget you'll have been out in the heat for 5+ hours on the bike by then Shocked
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My Blog

He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me

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Race Plans 2010 - A(lan) & J(uliet)
 
January
17th - Rempstone MTB short duathlon
23rd - Portland Trail Half (A-2:05; J-1:55)

February
7th - Ryde 10 mile road run (A-71; J-68)
20th - Rempstone MTB long duathlon
27th - South Devon Trail Half (A-2:10; J-2:00)

March
6th - Clumber Duathlon (2:30)
14th - Mad March 20
28th - Bournemouth Bay 10k

April
2nd - Cheltenham to Poole
3rd - David Lloyd Quarter marathon
5th - Poole to Cheltenham
11th - Big Cow Duathlon
15th to 22nd - Lanzarote Training

May
2nd - Cambridge Duathlon
22nd - Exmoor Trail Half (A-2:30; J-2:15)

June
British 10k

July
25th - Ironman Switzerland (A: 13:14)

August

September
2009 Race Event Diary (with results)
 
January
1st - Broadstone Quarter - 48:26
24th - Portland Trail Half - 2:06:34 - 1st supervet
25th - Portland Bike Quest - 164 pts

February
1st - Mayhill Masacre - 1:16:36
20th - Christchurch Runners Club 10k - 42:31

March
1st - Cyclesport Mad March Bike - 4:25
8th - Mad March Tri - 58:07: 250m/15km/5km - 4:48(1:31)/28:00(3:01)/20:47
14th - Pembrokeshire Trail marathon - 4:21:15 - 1st supervet
15th - Pembrokeshire Bike Quest - 206 pts
25th - Airport 6 Handicap - 41:18

April
5th La Santa 10k - 44:34
6th La Santa duathlon (2.5km run; 14.5km bike; 2.5km run) - 51:48 (11:32; 28:22; 11:55)
6th La Santa aquathlon (200m swim; 3km run) - 18:23 (4:47; 13:36)
7th La Santa half marathon - 1:41:53
8th La Santa mini-tri (400m swim; 14.5km bike; 4.5km run) - 59:50 (9:18; 29:58; 20:34)
10th - Good Friday, Cheltenham to Poole via Cherhill, Wilton, Cranborne - 6:40
13th - Easter Monday - Poole to Cheltenham via Blandford, Chippenham - 5:21
23rd - Toddington 10 mile TT - 26:33
26th - London marathon - 3:38:03

May
2nd - Poole TT with Micah - 26:54
4th - Hart Sprint Tri - 1:09:40 (8:18, 37:45, 23:37) - 3rd supervet
7th - Toddington 10 mile TT - 26:32
9th - Exmoor Coastal Trail Half - 2:02:20 - 2nd supervet
10th - Stratford Sprint Tri - 1:14:26 (8:18, 44:37,21:31) - 2nd supervet
17th - Tewkesbury Sprint - 1:08:56 (8:31+0.56, 41:43+0:46, 17:00) - 5th supervet
21st - Winchcombe/Bishops Cleeve 25 mile TT - 1:07:02
23rd - Tour of Wessex - 6:00:58 - 11th supervet
24th - Glos Sprint Tri - 1:09:16 (8:24+1:23,33:26+0:53,25:08) - 3rd supervet
25th - London 10k - 43:44 - 8th in age group
31st - Swashbuckler Middle Tri - 5:08:36 (39:02,2:30:12,1:59:32)

June
4th - Wormington 8 mile TT -21:10
7th - Poole 10k - 42:12 - 17th in age group
11th - Winchcombe/Bishops Cleeve 25 mile TT - 1:06:44
12th - WNBR Southampton
14th - Bala Middle Tri (UK Ch) - 5:36
21st - South Cerney Olympic Tri - 2:30:59
24th - Handicap Airport 6 -43:00
25th - Staunton/Corse 14 mile TT - 40:26

July
5th - Ironman Austria - 11:46:18 (1:27:33 + 5:37:53 + 4:30:10)
12th - Upton Olympic - 2:47:11 (32:41,79:10,52:09)
23rd - Andoversford Hilly 19 TT - 54:50
30th - Winchcombe Bishops Cleeve 25 TT - 66:32

August
5th - Bugatti 10k - 46:02
6th - Teddington 10M TT - 26:09 (unofficial)
9th - Swanage Classic - 2:41:13 (35:50,1:19:25,45:58)
13th - Teddington 10M TT - 25:27
14th - Christchurch Runners 10k - 45:01
20th - Teddington 10M TT - 25:29
26th - Glos County open 1 mile - 6:07
27th - Wormington 8M TT - 21:17

September
20th - Littledown sprint - 1:21:33
23rd - Airport 6 mile handicap - 41:51

October
3rd - Cheltenham Racecourse 10km - 42:55 - 1st supervet
4th - Warwickshire Sprint - 1:11:19 (8:07; 41:55; 21:17) - 1st supervet
11th - Fast & Furious 2 Duathlon - 1:16:53
25th - Stroud Half - 1:36:38

November
7th - Dorset Trail Half - 2:26:06 (J: 2:08:44)
15th - Hyde Park 10k - 44:37 (J: 42:32)

December
6th - Rempstone duathlon relay - 15-mile MTB; 4 mile + 2 mile run
13th - Wyvern Christmas Cracker 10k - 42:32 (J: 40:24)
16rh - Airport 6 mile handicap - 43:11
24th - 3 mile Christmas Eve Fun Run
26th - Poole Round the Lakes 10k - 43:27 (J-41:04)[/url]
Tri / Duo Races 2008
 
9/3 Mad March sprint tri - 57:47
17/3 Club La Santa duathlon (3km run; 14.5km bike; 3km run) - 53:02 (12:03; 28:52; 12:07)
17/3 Club La Santa aquathlon (200m swim; 3km run) - 19:22 (4:47; 14:35)
19/3 Club La Santa mini-tri (400m swim; 14.5km bike; 4.5km run) - 59:27 (10:00; 29:00; 20:27)
5/5 Hart sprint - 1:11:26 (7:55;39:21;24:10) 4th supervet
11/5 Stratford sprint - 1:10:23 (8:06;42:01;20:16) 3rd supervet
18/5 Tewkesbury sprint - 1:09:57 (8:18,44:37,17:02) (SW series) - 6th supervet
25/5 Glos TTG sprint - 1:08:29 (8:06,32:29,27:54) (SW series) - 2nd supervet
1/6 Bealieau Middle - 5:15:48 (27:50,[3:58],2:30:30,[1:58],2:11:32)
22/6 Nice Ironman France - 12:30:14 (1:26:08,[8:44],6:15:25,[9:09],4:30:48)
6/7 Bournemouth Duathlon - 1:21:32 (22:15,[55],36:32,[48],21:00) (SW series) - 4th supervet
10/8 Swanage Olympic 2:40:39 (SW series)
6/9 Vitruvian - 5:27:32 (42:47,[3:38],2:35:38,[1:54],2:03:32) 11th/39 in J Group
14/9 Littledown sprint - 1:30:21 (8:01, 52:34, 29:46)
5/10 Warwickshire Sprint (as Superman) - 1:13:34 - (7:49,43:33,22:12) - 2nd supervet

Overall - 2nd BTF South-West 50-55 age-grouper :)
Run Races 2008
 
1/1 Broadstone Quarter - 47:59
13/1 Milborne 10 miles - 1:13:05
26/1 Portland coastal trail marathon - 4:30
24/2 Bourton 10k - 41:22
2/3 C'church Mad March Hare - 2:40:30
15/3 Club La Santa 10k - 44:56
18/3 Club La Santa Half - 1:43:52
22/3 Boscombe Rotary Quarter - 48:27
26/3 Airport 6 mile h'cap - 42:31
30/3 B'mouth Bay Half - 1:35:12
12/4 Exmoor Coastal Trail Half - 2:36:43
20/4 Nice Semi-marathon - 1:39:12
16/5 Christchurch Runners 10k - 42:15
3/7 Aerospace 5 mile - 34:07
17/7 White Horse 5km - 20:12
3/8 Sturminster Newton Half - 1:41:12
6/8 Bugatti Beer 10k - 49:06
17/10 Boscombe 5k - 20:37
26/10 Stroud Half - 1:37:57
9/11 Nice-Cannes marathon - 4:06:41 - as superman!
7/12 Christmas 10k - 45:00
TT Cycle Races 2008
 
3/4 - Wormington 8 - 21:17 PB
17/4 - Wormington 8 - 22:00
1/5 - Wormington 8*2=16 - 42:48 (20:55)
8/5 - Teddington 10 - 25:45 PB
15/5 - Winchcombe 25 - 67:00 PB
25/5 - Tour of Wessex (day 1) 95 - 5:46:46
29/5 - Childswickham 15 - 40:30 PB
10/7 - Teddington 10 - 25:03 smashed PB by 42 seconds!!
24/7 - Andoverford Hilly 19 - 52:59 PB
31/7 - Winchcombe 25 - 66:12 PB
7/8 - Teddington 10 - 25:31
14/8 - Teddington 10 - 25:27
21/8 - Teddington 10 - 24:58 PB
28/8 - Wormington 8 - 20:30 PB
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Last Visit: Sun Jun 24, 2012 9:38 pm
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