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Jonathon's Racing Attacks and Adventure Packs!

Amazing racing and training adventures on roads and mountainous/hilly TRAILS, freewaybikehike and triathlons. Dreams of a SIX FOOT 45km finish,(DONE 2011,2013,2014,2015!),then ULTRA-TRAIL AUSTRALIA (50km DONE 2016! 100km DONE 2018!!!), memorable Melbourne Marathon and Gold Coast racing. Over a decade dreaming of a SUB 3HR MARATHON, sub 18min 5k, sub 38min 10k, sub 90min Half marathon etc...(shattered? or still realistic?)

My Photo
Location: Perth, Western Australia, Australia

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42.2km SB; 2004; 3.55 2005; 4.02 2006; 4.18, 2007; 4.10 2008; 3.55
2009; 4.11 2010; 4.05 2011; 4.02 2012;3.49 2013; 4.12 ... 2014; ; 4.08 ...2015; 4.00
2016; 4.11 2018; 4.15 2019; 4.25
More ongoing GOALS;
***PB's pursuit; 5k 21.49, 10k 41.01 21.1k 1.41, ...42.2k 3.49

MM and the G!...

In recent years I have been enjoying races like;
December; 6-INCH(46km offroad)2005;--6 hrs 25 min...
2006; 7hrs 04 min 2008; 7hrs 00min...2009; 6hrs 16min
...2010:--5hrs 49min..2011:---5hrs 30min..2013---7 hrs 24min... 2014--- 7 hrs 06min 2015--6hours 43min ...2016---6hours 41min... 2017--7hrs 3min?... 2018-7hrs
October; Melbourne Marathon 2007; 4hr 10 . 2008 DNF at 23km..
2009 4hrs 11. 2010 4hrs 05min...2011;4hrs 02min...photos
2012; 3hrs 49min 52secs PB!... ..2013; 4.12 2014; 4.08 2015; 4.05... 2016; 4.53
Rottnest Marathon 2004; 4hr 32min ... 2013; 4hr 16min... 2019; 4hr 41min 59secs
August; City to Surf most years since 1997 see HERE for details,photos.
PERTH C2S PB's; 4K;17min 25 (2002) 12K;52min 52 (1997)
21.1K;1.54.20 (2007) 42.2K; 4.00.20 (2015) (2010 video..45secs into it)
Perth City to Surf Marathon finisher 2009,2010, 2012, 2013, 2014, 2015, 2019.
GOLD COAST; 2012 HALF; 1.44 2013 HALF; 1.47 2014 HALF 1.49
2015 4.11 ..., 2016 4.11..., 2019 4.25
PERTH Marathon(42.2km)
2004; 3hrs55min
2005;--4 hrs 02 min. 2006; 4hrs 18min 2007;4hrs 33
2008; 3hrs 55 2009; 4hrs 41min 2010; 4hrs 30min
2011; 4hrs 12min 2012; 4hrs 6min 2013; 4hrs 19min 2014 4hrs 48min 2018 4hrs 15min
2016 50km 9 hours 50min 956th
2017 100km DNF CP4 57km
2018 100km 24hrs 33min 15 913th
2019 100km DNF CP3 46km
April;TWO DECADES of Bridges racing; 1997; 43min 43 1998; 41min 01
1999; 47min 29 2000; 46min 47 2001; (5km) 30min 01 2002; (5km) 22min 48
2003; 42min 40 2004; 48min 50 2005; 44min 40 2006; 48min 07 2007; 49min 16
2008; 50min 42 2009; 49min 54 2010; 48min 39 2011; 52min 55 2012; 47min 02 2013; 54min 45 2014; 48min 47 2015; 49min 53 2016 52min 20
March;6 Foot Track 45km;
2011; 6.53 2013; 6.54 2014; 6.47
2015; 6.14!!! 2016 DNF

As of August 2019; 34 road marathons finished (Perth x12, Melbourne x9,Perth City to Surf x7 Gold Coast x3 Rottnest x3)
Have also finished 20+ ultra races; 6 inch 47km ultra finished 12 times, six foot 45km ultra 4 times, Ultra Trail Australia ultras 2 times, Truth 50km ultra once within cutoff (and once outside cutoff), Lark Hill 50km ultra, 6hour track race.
Also completed the Bloated Goat 31km (1500m Vertical gain) 2 times which is similiar effort to a 46km ultra.
DNFs in UTA100km, WTF50miler, WAMC40miler race, Truth 50km, Six foot and 6 inch.
The first 3 DNFs were after covering more than 42km, and with Truth one was a 25km DNF and the first one I finished the full 50km but was 19minutes outside cutoff battling an ankle injury for 36km.
In road marathons 2 DNFs one at 23km in the 2008 Melbourne Marathon due to severe ankle injury in the first 1km, and PC2S @ 30km.

Most races since October 2009; >
01/09/2019 Rotto Biddi 3hrs.09.44
25/08/2019 City 2 Surf Marathon 4hrs 48min
17/08/2019 TW Parkrun 5km 24.29 (5th)
3/08/2019 Truth 50km DNF (at 25km in 4hrs 26min)
28/07/2019 RunMelbourne Halfmarathon 2hr 03min
21/07/2019 Champion Lakes R2R Halfmarathon 1hr 55min (32nd)
7/07/2019 Gold Coast Marathon 4hrs 25min
16/06/2019 Rottnest Marathon 4hrs 42min
18/05/2019 Ultra Trail Australia 100km DNF at 46km (CP3) 8hrs 58min
17/03/2019 Fat Lamb 20km 3hr 29min 49th of 70
02/03/2019 Lark Hill 25km 3hr 54 (Night race forgot headlamp)
24/02/2019 Swissmurdie 2hr 35
09/02/2019 Busselton Half marathon 2.13 (Late start actually 2.05)
20/01/2019 Chi Gong 1hr 58 134th of 158 finishers
16/12/2018 6 inch 47km 7hrs (12th finish)
21/10/2018 Rottnest Half 2hr 03 min
16/09/2018 Fremantle Half 1hr 58min
04/07/2018 Truth 25km 3hrs 11min 55 (PTS)
24/06/2018 Eagle 22km 2hrxx(59min officially, but 43min on my watch as started late)
17/06/2018 Perth Marathon 4hrs 15min
19/05/2018 Ultra-Trail Australia 100km 24hrs 33min 15secs 913th of 964 finishers
218 withdrawals
03/03/2018 Lark Hill 50km
17/12/2017 6 inch 48km 7hrs
06/08/2017 Truth 50km 8hrs 22min 59
16/07/2017 Jolly Jumbuck 21km 2hr 54min (94th of 129)
02/07/2017 King of the Mountain 16km 1hr 41min
20/05/2017 Ultra-Trail AUSTRALIA 100km DNF (at 58km and 10hours 38min)
26/03/2017 Bloated Goat 30km 5hr 18min
18/12/2016 6 inch 48km 6hrs 41min
16/10/2016 Melbourne Marathon 4hours 53min
25/09/2016 WTF 50 miler DNF at 55km
14/08/2016 Truth 50km DNF at 25km
3/07/2016 Gold Coast Marathon 4.11
14/05/2016 Ultra Trail Australia 50km 9 hours 50min
3/4/2016 My 20th consecutive Bridges fun run 10km 52.20 (hammy strain)
12/3/2016 Six Foot Track DNF at 30km 5 hours.
---------------------- 20/12/2015 6 inch 47km 6 hours 43min
15/11/15 Bloated Goat 30km Trails race (1600m Vert) 5hrs 43min
18/10/15 Melbourne Marathon 4.05
13/09/15 Fremantle 10km 47min 22
30/08/15 Perth City to Surf Marathon 4 hours 00min 20 secs.
05/07/15 GCM 4.11
24/05/15 R4R Half Marathon 1hr 46min 13secs
12/04/15 Bridges 10km 49min 53secs.
04/04/15 Perth Trail Series Truth & Consequences 50km ULTRA 8hours 49min
14/03/15 Six Foot Track 45km 6hrs 14min 11secs Smashing PB!!! (32min)
21/12/14 6 inch Trail 47km 7hrs 06min 30secs
12/10/14 Melbourne Marathon 4hrs 8min (8th fastest marathon in 25 finished)
14/09/14 Fremantle 10km 49min 26 (first K 3.47 5k split 23.02)
31/08/14 Perth City to Surf 42.2k 4hrs 34min
06/07/14 Gold Coast Half Marathon 1.49
15/06/14 Perth Marathon 4.48
01/06/14 Elleker Half Marathon 1.59.
21/04/14 40 miler DNF (28miles)
06/04/14 18th Bridges 10km 48min 47secs...since 1997
08/03/14 6 Foot Track 45km 6hrs 47min 02. (824th) A PB!!! :-)
09/02/14 Snakes and Ladders 15km 2.05
15/12/13 6 inch Trail Ultra 7.24
27/10/13 Rottnest Marathon 4.16.41
13/10/13 Melbourne Marathon 4.12.55
25/08/13 Perth City to Surf Marathon 4.13.28
11/08/13 Perth Half Marathon 1.54.05
28/07/13 Fremantle 10km 50.06 (very sick but first 1k in 3.55)
07/07/13 Gold Coast Half Marathon 1.47.29

16/06/13 Perth Marathon 4hrs 19min 55secs
My 10th consecutive Perth Marathon...Click to see -> how I became a SPARTAN...

19/05/13 Joondalup Half Marathon 1hr 58min 26secs 310th of 495.
07/04/13 Bridges 10km 54min 45seconds.
09/03/13 6 Foot Track 45km 6 hours 54 minutes 20 seconds. 740th of 804...blog post or ...photos! page.

24/02/13 Perth Trail Series Qi Gong 14km 1hr 37min 04 Placed 79th of 117 finishers.
09/02/13 Busselton Half Marathon 1hr 51min 58 secs 219th. full Busso results here
02/11/12 John Gilmour 10k track 47.17 ..see here
14/10/12 Melbourne Marathon 3hrs 49min 52secs ..(777.)
16/09/12 Fremantle 10km 47min 16
26/08/12 City to Surf Marathon 4hrs 42min 41 secs
15/07/12 Lake Joondalup 10km 47min 30.
01/07/12 Gold Coast Half Marathon 1hr 44min 49 secs. 1668th of 9035 finishers

17/06/12 Perth Marathon 4hrs 6min .. (post and photos here)
20/05/12 Joondalup Half Marathon 1hr 47min 01secs. (151st of 313 finishers)
15/05/12 Masters 5000m 21min 58secs
13/05/12 Bunbury Half Marathon 1hr 46min 45 secs. (76th of 240 finishers)
22/04/12 PTS Ellis Brook 21.8km trails race 3hrs 12min 28secs. 39th.
01/04/12 Bridges 10km 47min 02
25/03/12 17.3km (690m ascent) Swissmurdie trails race 2hrs 19min 17secs 54th of 60.
20/03/12 MastersWA 1500m in 5.56, 100m in 14.3, 400m in 76.4, 5000m in 23.33.
26/02/12 WAMC Swan Twilight 5km 24.32
26/02/12 Perth Trail Series Qi Gong 14km 1hr 44min 08 secs 70th of 102.
04/02/12 Busselton Half Marathon in 1hr 49min 31 secs.
18/12/11 6 inch 46km 5hrs 30min PB!
09/10/11 Melbourne Marathon in 4hours 02minutes 49secs...photos...

12/09/11 Fremantle 10km in 45minutes 50 secs.
7/8/11 Perth Half Marathon in 1hr 47min 46 secs.
17/7/11 Lake Joondalup 10km in 46min 33secs.
19/6/11 Perth Marathon in 4 hours 12min 54secs (351st of 547.)
12/6/11 Lake Monger 10km in 48min 09secs
22/5/11 Bunbury Half Marathon 1hr 51min 44secs 109th of 261 finishers
10/4/11 Bridges 10km 52min 55
12/3/11 6 foot 45km in 6hrs 53min 07 secs...819th...of 877...33 DNF's...4 outside 7hr cutoffRace Report and race photosPre & post race photos,initial ELATION
Note; Completing 6 foot is a major goal achieved which I have had in mind since 2005!!!!!!!

4/3/11 3000m in 12min 40 (19th of 19 finishers)Momentum building a little,sub 13 done! :-)
18/2/11 5000m in 23min 31 (20th of 20 finishers...4 DNF's)..results
5/2/2011 21.1km Busselton Half in 1hr 51min 41 secs for 124th of 218 finishers.
19/12/10 46km 6 inch trails race in 5hr 49min (63rd of 79 finishers)
10/12/10 5000m in 22.43 18th of 18!
5/11/10 John Gilmour 10,000m in 47min 36. (23rd of 31)
10/10/10 Melbourne Marathon 4hrs 5min...2895th of 5027 finishers...
12/9/10 Fremantle 10km in 46min 53...a big SB and my best time since 2005!
29/8/10; 42.2km in 4hrs 15min for 537th of 830 finishers...my 6th best of 12 M. finishes.
19/8/10; 5000m in 22min 06.0 secs (SB by 0.6 of a second, & Stan did a SB also that night)
22/7/10; 5000m in 22min 06.6 secs. (SB and 17secs off my track PB)
20/6/10 Perth Marathon in 4.30.
13/5/10; Masters 2000m 7.55 (first sub 8min run since 2005) & 5,000m 22.42
22/4/10; Masters 800m 2.46 & 5,000m 22.29!~(2nd best ever track 5,000m, track PB is 21.49,)
3/4/10; Australian Masters 35-39yrs; 4th in 1500m 5min 34secs. see here...
28/3/10; Bridges 10km in 48min 39secs. 388th of 1646
25/3/10; 300m in 47.6, 600m in 1.57.0 100m in 14.6
18/3/10; Masters 1500m in 6.03 & 10,000m in 49min 35
28/2/10; 4th place in 6 hour Track Race at Coker Park; 45.003km
6/2/10; Busselton 21.1km in 1hr 52min 50 secs
20/12/09;6 inch 46km 6hrs 16min
15/11/09; Peninsula 5km 22min 5225th of 73.
6/11/09; John Gilmour 10km 48min 39
11/10/09; Melbourne Marathon 4hrs 11 min 33 secs
4/10/09; Freo funrun 5km in 22min 53 secs
... ...
2011; 5hrs 30min 6 inchPB!! 2012; 3hrs 49min PB(Melbourne Marathon)!!2014; 6hrs 47min PB! @ 6 foot!

The next big things racing wise maybe;

6 inch 46km
on 16th December @ 0430hrs, countdown (activated a few days before?) is;

Kathryn and I welcomed our daughter K into the world May 2015 A.D.!

Kathryn and I welcomed our daughter J into the world June 2010 A.D.!
Kathryn and I welcomed our son J into the world in late July 2007 A.D.!
Our challenge is to be good parents with the Creator Gods help!

... 2004 ...2005 ...2006 ...2007... >...2008...2009...2010 ...2011... 2012.

but for the most important thing in life;
there is only 2 ways to live!...Bible Gateway...

Saturday, January 22, 2011

28k zig zag run and 6k in 29.39=a better week

In brief; 444min or 66km in 4 runs this week.

Sunday 21.5km in 2.56 heart rate 120

Saturday 28k in 3.03 heart rate 159. Lots of elevation on the ascent of the zig zag rd took me 23min to do the "up" part of the 7th painathlon challenge

Some relevant links;
Zig Zag road
Zig Zag run
Embers resturant cnr Lenori rd.
Friday 6k in 29.39 heart rate 183

Tuesday 10.5k in 54.28 heart rate 162

Its been a good solid weeks training I'd say a B minus for this week.
Lack of intervals was the big negative from this week, but I feel primed to fix that...
Overall I feel my 6 foot plans are one track, but my short stuff needs reinvigoration, and in addition will be trying to ramp up everything in the next few weeks...

Flat out with new job (12 hour shift on Friday, and a pretty big day on Wednesday), but its all looking good as can be expected at the moment...

In detail;
Sunday 23rd January Ran 21.5km in 2hrs 56min 07 secs heart rate 120
10.25km splits 1.34/1.17 plus about 5-6 minutes for the last 1km extra bit...
Started out with heavy weary tired sore legs which hadn't recovered too well from the 28k Zig zag tough run the day before. I knew it would be hard to get going today and it sure was!!!
I also guessed that back to back long runs would simulate a 6 foot race a bit, and take me into that running on tired lkegs world, which could be handy training, plus keep my slim hopes of getting the 3000km in the January leg of the 100 day challenge alive, and help build my base for 6 foot...plus hopefully set me up for a much better week. Very humid but otherwise cool afternoon conditions. Phonecalss to my Dad, sister and wife ensured my early slow jog was very slow indeed. After a slow grind to the 10.25km turnaround in 1.34 on my local trails I resolved to bring it home a lot stronger and did so as the splits show (about 17 minutes quicker), a pretty big negative split...An extremely relaxed OD/LSD long run at very low intensity but mission accomplished in that I simulated running 49km or similiar...
Saturday 22nd January Ran 28km in 3hrs 3min 41 seconds @ 6.33 perK HR 159 at end!
Splits 1.34/1.29.
Now thats more of an LFD type effort for me. The hills of the zig zag road took a lot out of me on this one. I struggled up in 23min, so much so that the C-team had finished their “hug break” by the time I got up there, and then we continued onto Embers cafe I think near Lenori Rd. I’m guessing a lot on the distance and course, but the mapmyrun route I found with a google search seems to confirm it. Hills towards the end climbing out of the Helena Vally ensured the heart rate stayed high for a long run. Not far off the intensity I used at 6 inch last year. A hard run, had some fun on the steep downhill trails after the quarry hammering it downhill. It appears my downhill running skills are superior to the others, but on the uphill I am walk-breaking it too much, although I did run all the way up most of the zig Zag, and I am way slower than everyone else.
I will gain some significant hill climbing and general conditioning gains from that run, so very worthwhile session, I’d say possibly my best run so far this year. The views from the top of the zig zag down the scarp to the city and the airport are totally awesome, Ive finally done something Ive wanted to do for at least a year, and thats run up the zig zag. Also got educated about the Raison d’être for Comrades, so a wonderful mornings run for sure…A few more like that and my 6 foot prep is looking a lot better.

Friday 21st;
Ran 6km in 29min 39secs HR 183 at end.
3k splits; 15.23/14.16
1k splits; 4.26 (down) 5.28 x2 (up) 4.56 x2 (down) 4.23 (up)
Course PB! (yeah it was a pretty soft one and Ive only done this course 3 times, but still nice to raise some sort of bar) Felt pretty yucky this morning, and with a resting heart rate of 45 (compared to 39 on Tuesday), didn’t have high expectations. Didn’t have much time available before work, so instead of getting on the trails, or braving the sprinklers and dogs, I decided to do a quick 6k on my hilly mostly bitumen street circuit as it would be done in about 30 minutes, plus I could chase the soft course PB, which would motivate me to attack a bit more. Put bodyglide on just in case, as I still have all the scabs from the chafing on Tuesday where I drew blood in about 10-30 little pinprick spots. No chafing issue this time, so thats good. The weather was awesome for fast running, cool temperature, and a little light rain. Perfect.
Tried to take it out at a solid pace, without going for broke. Was a bit surprised to get through the first 1k in under 4.30 even on downhill. Backed off a bit for the next 2k, but tried not to slow up too much even though its a climb to the summit of the course. Stayed under 5.30’s which is perfect, and I knew I had the chance to not only knock off the 31.13 from 2009, but that I was an outside chance of cracking 30 minutes if I could negative split enough…tried to work the mostly downhill K’s hard and as a result was able to dip under 5min per K. Was hurting a fair bit by here, and when I hit 5k in 25.16, I was thinking its going to be tough to go sub 5 min for the last uphill climb to the finish, I was thinking 30.30 at this stage….Went hard at it, and checked my wristwatch again at 27.29 and 29.07, and both times I am thinking, hey I have a sub 30 here if I can hold it together…Hurting a fair bit as I climbed the steep road to the finish, but tried to kick pretty hard to the line, and was very,very pleased to land a 29.39 and a big negative split of 1min 07 secs, on a day I could so easily have just gone straight to work, instead of bothering as I really didn’t feel like running much…4.56 per K is not that crash hot, but, I know it was a good run for where I was at. So thats 2 out of 5 ok days this week, and still the weekend to come….Thanks God.

Tuesday 18th January 2011 A.D.;
Ran 10.5km in 54min 28 secs @ 5.11 per K HR 162 at end.
3.5 k splits; 17.39/18.27/18.22
700m splits;
3.18/ 3.27/ 3.31/ 3.44/ 3.39/
3.53/ 3.52/ 3.38/ 3.37/ 3.33/
3.45/ 3.37/ 3.44/ 3.38/ 3.38
After 7 days of not running, I knew today would not be easy, but woke up before 5am today, so decided to finally do what I have been meaning to do for weeks, but most days have failed to so far, partly due to domestic worries/hassles dominating things in recent weeks. Still have unresolved matters to deal with in a big way, but have a little more hope today that things might finally get back onto an even keel financially after the difficult last 2 months, although I still see a lot of yet to be resolved issues. Wasn’t expecting much, but decided to give the tough trails a miss, and take the easy option of getting on the grass of the local oval and try for a solid 15 laps worth.

As expected my conditioning was not very good after 7 days of not running, although I did wake up with a RHR of 39 this morning, which is the first time under 40 beats per minute this year, maybe thats a result of the extra sleep I got last week, cos I sure havent done any training in the last 7 days to get it down although the 25k long run and the 6×500m earlier this month may have helped, plus some of the long walks I did while getting my car worked on last week…. Was happy my first lap dipped under 3.20 but wasn’t really feeling motivated to do much more than “plod” today anyhow, main aim was to try and stay under 4 min per 700m, and hopefully put a few laps on the board around about the 3.30 per 700m (5.00 per K) pace. I did as planned. Didn’t really surge much, except for a little after 6km when I drank my 600ml of water.

The sprinklers and dogs were there as usual, but mostly didn’t really matter today. I think I am getting better at coping with the sprinklers, and maybe even the dogs I had to stop for today which were off the lead and tried to attack…Gave one owner a bit of an earful today, but overall probably didnt cost me more than a few seconds today, and they were just your average dog today, nothing really bad.

Pleased that (as shown by the 3.5k splits) my last 3.5k was actually faster than my middle 3.5k, so I was finding some rhythm as the run went on, and the nice soft grassy surface is really nice to run on. Perfect time of the day to be running, especially as I got out the door, before my wonderful 3 year old woke up. Did not kick for home, and the finishing heart rate of 162 is pretty low, so certainly not a time trial run, more of a mongrel cross-breed of a tempo/easy run. Had elements of both but wasn’t either really. More of a “try and get back on track” run really…hahaha I got really bad chafing on one leg for some reason after this one so might have to take a day off tomorrow to settle that…

Gives me a C pass mark in the 100 day challenge for at least 1 day this week anyhow, although I am way off the target pace now after my shocker/dud total F week last week, and my first week being a D grade standard effort with 41km… I am at 74.5km for January and target mileage for today is 180km, so only about 105.5km off the pace…

I looked back through my old training diaries and turns out I’ve only done this 15 lapper at the local oval once before in mid 2009. That day I did 57min with a finishing heart rate of 177, so I guess I can claim almost a 3 min course PB on a day my finishing heart rate was 15 beats lower, and I wasn’t really that interested in attacking, so its obvious how much better a level I am at 2 years later, which is encouraging, but still like Hewitt getting 2 matchpoints in the 5th set against Nalbandian (and LLeyton should have won in the 4th set actually), I am not pushing home the advantage and progressing to the next level like I want to. I know what I want to do, I just need to do it, at least 4-5 days per week, and I should hit a new level. Hoping I can crank up to the next level, raise the bar, find the next gear etc before this summer is over…Today was a step in the right direction, but its a long road. Onwards…


Blogger Ewen said...

Your best post ever Jonathon! Well, your shortest ;) Nice Tuesday run - 5:11 ks... that'd put you around 44 minutes for a 10k race?

Sun Jan 23, 12:38:00 pm AWST  
Blogger trailblazer777 said...

Sorry about the lack of detail, just no time and extremely!!! tired from a tough but productive few days. Just figured I was best doing what I had time for, and catch up on the full details later...
5.11 K's is about a 51-52min 10k pace and I think I'd race about 48-49min for a 10k this week (which is why I am not racing, cant be bothered until I am back with some sort of chance of 44min or better form)...Hr was only 162 at the end of this though, and my racing HR is about mid 170's or higher, so not a maximal effort that 10.5k by any stretch of the imagination.

Pretty satisfied with the week 3 train ing, but I still need to ramp it up a whole lot more especially with trackwork although I am focusing on building some base for 6 foot at the moment, so pace and speed not a high priority, although hoping to get after bthe track racing as well soon, but not been ready to do in the first 3 weeks of January as yet...

Sun Jan 23, 10:49:00 pm AWST  

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