2012 4 Races for 4 PBs

outforarun

average_runner wrote: »

Go for a 5k pb in the Jingle bells race.

I was thinking the new year's day Liffey Valley 5K in the PP.

average_runner

outforarun wrote: »

I was thinking the new year's day Liffey Valley 5K in the PP.

So a quiet new years eve for you:D

outforarun

Took today and yesterday off. Will get back into it again from tomorrow.
The legs feel fine after Wednesday's effort.

The only positive I take from that 'race' was my own performance. I think Dublin Runner's point about inclusivity of races over on the events forum is valid.

http://www.boards.ie/vbulletin/showpost.php?p=87509630&postcount=101

I don't think you should on the one hand attempt to cater for people who are interested in recording faster times, by for example arranging a sub 40 pen, and then on the other hand send them into dangerous congestion when trying to hit those times.

I agree with Dublin Runner, one distance and no laps should be the future formula.

I also don't like the way people keep pointing to the fact that it was for charity so we should refrain from criticising too much. If it was all proceeds to charity then it would be easier to turn a blind eye. But it wasn't all proceeds to charity. Allow people to criticise based on the larger percentage of their race fee which is going to profit.

Lesson learned for me. I'll avoid this brand in future, but I have noted the donation link. Sticking with the club races and better commercial races.

In the absence of any suitable 10Ks I think I will try some faster sessions over the next weeks with an eye to setting a 5K PB. I'll try a flat 5K time trial while in Milan to see if I can dip under 19:24 (my only 5K TT to date). And see if a sub 19:00 is a realistic target for the new year's day 5K in the PP.

outforarun

Quick review of the weekend's running:

Saturday 16 November
First run since raceday. 8 miles General Aerobic around a standard lap of the park, working on keeping the pace nice and easy. The legs felt ok.

8.02M @ 9:02

Sunday 17 November
Back to my regular 14 mile route this morning. Decided again to wear earphones, this time because I downloaded episode 24 of Marathon Talk which features a long interview with Scott Jurek. This carried me through nearly 9 miles of today's run. Interesting interview, I'd never heard of Jurek before this summer, now I'm vegan 2 days a week because of him. The vegan thing is working out well. By default you're obliged to eat healthier, plus I have dropped about 3 kilo on average, I used be around 74/75 kilos now I'm around 71/72. I'm even thinking of making it three days a week - Tuesday through Thursday.

Today's run was fine. Fresh autumn air. Pace threatened to get too fast but I kept it in check.

14.11M @ 8:46

Week Beginning 11 November Targets|Actual Distance|Actual Pace
Run in the Dark 10K , target <40:00 | 9.93K | 39:37
Rest | - | -
Rest | - | -
General Aerobic 8M @ 9:00-9:15 | 8.02 | 9:02
LSR 14M @ 8:45-9:00 | 14.11 | 8:46


WTD| MTD | YTD
33.45 | 94.68 | 1579.14|

outforarun

Despite watching highlights of the Sweden Portugal game until 1 in the morning I managed to get up and out just gone 6 for 4 recovery miles. I should have gone out yesterday morning but decided to sleep in instead so the price of that lie-in is 5 consecutive days of running.

It wasn’t very inviting out there this morning: dark, windy and raining. My eyes were cold and my face was going numb as I leaned into a headwind for the first slow mile. As I turned off the SCR by St James I see a guy lying in a doorway. As I turn the corner I hear him say ‘Excuse me’. I stop the Garmin and wander back. He asks for a cigarette. I say sorry don’t have any. The odds that a runner out on a rainy morning before 7am was carrying cigarettes were pretty slim, had to admire his optimism.

Finished the run with legs feeling ok.

Read on the Aware site that their 10K on December 14 starts half an hour before their 5K. That should definitely reduce congestion. Part of me is now half thinking of registering. I might wait until they publish the route map, I think it’s two laps round more-or-less Ordnance, down to and up from Lake, Upper Glen Road and Furze Road, so far from flat.

M01 10:09
M02 08:37
M03 08:51
M04 09:27

Total 4.01M @ 9:16

Week Beginning 18 November Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 | 4.01 | 9:16
General Aerobic 8M @ 9:00 to 9:15 | |
Recovery 5M @ 9:15 to 9:30 | |
Intervals 5x800 @ 3:50 to 3:55 min/km (6:10 to 6:18 min/mile) | |
LSR 16M @ 8:45 to 9:00 | |


WTD| MTD | YTD
4.01 | 98.69 | 1583.15|

outforarun

Early start this morning. Struggled a bit to get up after 2 pints + one whiskey the night before. On the road 5:45. Was a lovely morning out. A bit chilly for sure, but mostly there was no wind, it was bone-dry and there was bright moonlight. On the first lap of the block there was very little traffic, I had the roads to myself, nobody about and my footfall felt good and nearly silent. World to myself.

Average pace at the end of first lap was 9:16, at the end of the second lap 9:14 and by the end of the 8 miles it was 9:12 pace. Only negative with this run was a battle with the Gingerbread Man from about mile 3 onwards.

M01 9:54
M02 8:52
M03 8:45
M04 9:27
M05 9:08
M06 9:13
M07 9:22
M08 8:59

Total 8.01M @ 9:12

Week Beginning 18 November Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 | 4.01 | 9:16
General Aerobic 8M @ 9:00 to 9:15 | 8.01 | 9:12
Recovery 5M @ 9:15 to 9:30 | |
Intervals 5x800 @ 3:50 to 3:55 min/km (6:10 to 6:18 min/mile) | |
LSR 16M @ 8:45 to 9:00 | |


WTD| MTD | YTD
12.02 | 106.70 | 1591.16|

outforarun

Gorgeous day outside. I'm working from home today, washed in sunlight. At lunchtime I threw on the gear and went for a 5 mile loop over to the Park and back. Up Infirmary Road onto Chesterfield, down the Khyber out Park Gate and home via Heuston. Magic. This was meant to be recovery pace but I just ignored the watch and ran at whatever felt comfortably easy. Sliced sweet potato drizzled in olive oil seasoned with tabasco, black pepper and smoked paprika, roasting in the oven while I shower afterwards. Best lunch break of the week hands-down.

M01 9:23
M02 8:51
M03 8:42
M04 8:55
M05 8:51

Total 5.19M @ 8:57

Week Beginning 18 November Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 | 4.01 | 9:16
General Aerobic 8M @ 9:00 to 9:15 | 8.01 | 9:12
Recovery 5M @ 9:15 to 9:30 | 5.19 | 8:57
Intervals 5x800 @ 3:50 to 3:55 min/km (6:10 to 6:18 min/mile) | |
LSR 16M @ 8:45 to 9:00 | |


WTD| MTD | YTD
17.21 | 111.88 | 1596.34|

outforarun

Arguably my best 5x800 session to date. Saturday afternoon I wrapped up well, gloves and jacket and headed to my North Road Chesterfield loop for 5x800 intervals, off 2 mins recovery. Target pace for this was 5K race pace which I think is low 3:50s so I was aiming for 3:50 to 3:55 min/km [6:10 to 6:18 min/mile]. However if I felt the effort was settling on a faster pace I wouldn't necessarily back-off.

The first interval would prove the slowest of the day. Felt I hadn't properly warmed up yet and the effort felt tough enough. All the same I logged a 3:02 for 3:47 min/km pace [6:06 min/mile]. The next interval is largely down Chesterfield so the pace naturally increased. It was too complicated to run by pace, too many considerations: slow down because I need to keep the times consistent over all 5 intervals, don't slow down and make the most of the downhill, slow down cause I'm running at 3:3X pace, too far ahead of target. Instead I just focussed on keeping the effort consistent and sustainable.

I wasn't watching the splits, but I knew I could have an average interval pace in the 3:40s, so this became the goal. Intervals 2 and 3 weren't too difficult, then mostly uphill interval 4 was tough and the lungs were starting to work. I knew with just one more 800 to go that I was on for a good average interval pace and I realised I'd probably underestimated the pace I could hold for these. I push over the last 800 and it is the fastest of the day at average pace of 3:35 min/km [5:46 min/mile]. I'm not dying a death at the end of the 5 intervals so I paced these incorrectly, still though I was very pleased with the paces for the effort expended.

An average 800m time of 2:57, and a sub 6 minute average interval pace of 5:56 min/mile.

Next time out I'll aim for 3:40 to 3:45 pace, and I'll try come in under 3 minutes for all 5 intervals. I should also look for a flatter route.

Warm-up 1.97M @ 9:27

Interval 1 3:02 (3:47 min/km, 6:06 min/mile)
Interval 2 2:54 (3:37 min/km, 5:50 min/mile)
Interval 3 2:57 (3:41 min/km, 5:56 min/mile)
Interval 4 3:01 (3:46 min/km, 6:04 min/mile)
Interval 5 2:52 (3:35 min/km, 5:46 min/mile)

Average interval = 2:57 (3:41 min/km, 5:56 min/mile)
Average recovery pace = (5:09 min/km, 8:17 min/mile)

Cool-down 2.16M @ 8:45

oh and passed 1600 miles for the year

Week Beginning 18 November Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 | 4.01 | 9:16
General Aerobic 8M @ 9:00 to 9:15 | 8.01 | 9:12
Recovery 5M @ 9:15 to 9:30 | 5.19 | 8:57
Intervals 5x800 @ 3:50 to 3:55 min/km (6:10 to 6:18 min/mile) | 7.83M | average interval 3:41 min/km [5:56 min/mile]
LSR 16M @ 8:45 to 9:00 | |


WTD| MTD | YTD
25.04 | 119.71 | 1604.17|

belcarra

Cracking paces there!
Hoping to get into the shorter stuff for December and January again as I've really stagnated at that stuff over the past year.
I reckon I'll be a few weeks behind your progress so it'll be interesting to see how you get on.

AuldManKing

That's super work right there !

outforarun

belcarra wrote: »

Cracking paces there!
Hoping to get into the shorter stuff for December and January again as I've really stagnated at that stuff over the past year.
I reckon I'll be a few weeks behind your progress so it'll be interesting to see how you get on.

Thanks Belcarra, I'm really enjoying the shorter faster sessions and races at the moment. I'll be a bit sorry to return to marathon training in January. That said it was P&D that helped bring on my speed this year and in 2014 my LT and VO2 paces will be that bit faster so hopefully the speed won't suffer.

Still undecided about the Aware 10K next month. It would be nice to get the sub 40 before year-end, though I'm not sure that this is the best race to do it.

outforarun

Ended the running week with a Sunday morning 16 mile LSR. Well wrapped up again for this one. Decided not to head to the Park today and went exploring instead.

Headed along the canal before turning up to Harold’s Cross then onto Rathgar Avenue and Orwell Road. Followed the Dodder path through Dartry Park and again from Milltown Bridge until I emerged onto Clonskeagh Road. Then I headed for UCD. The plan was to run along the perimeter campus trails. I managed to get lost though after passing the athletics track. Ended up running about two miles randomly around campus until I got back on trail. When I exited back onto Clonskeagh Road I needed to recalculate the quickest route home and I needed to up the pace. There was a dinner waiting for me to cook. Headed straight to Ranelagh, then down Camden Street and headed back to Kilmainham via The Liberties. The last mile travelling at PMP pace.

This whole run was completed too fast. Only 2 of the 16 miles inside target pace range, sloppy. Legs were good throughout.

Later when there was only three minutes left for Ireland to keep New Zealand at bay I remember thinking – just an 800m interval to go!!! I really really thought we were going to do it. Gutted.

M01 9:29
M02 8:40
M03 8:44
M04 8:36
M05 8:28
M06 8:37
M07 8:36
M08 8:46
M09 8:54
M10 8:36
M11 8:42
M12 8:40
M13 8:14
M14 8:20
M15 8:03
M16 7:59

Total 16.12 @ 8:35

Week Beginning 18 November Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 | 4.01 | 9:16
General Aerobic 8M @ 9:00 to 9:15 | 8.01 | 9:12
Recovery 5M @ 9:15 to 9:30 | 5.19 | 8:57
Intervals 5x800 @ 3:50 to 3:55 min/km (6:10 to 6:18 min/mile) | 7.83M | average interval 3:41 min/km [5:56 min/mile]
LSR 16M @ 8:45 to 9:00 | 16.12 | 8:35


WTD| MTD | YTD
41.16 | 135.83 | 1620.29|

menoscemo

outforarun wrote: »

There was a dinner waiting for me to cook. Headed straight to Ranelagh, then down Camden Street and headed back to Kilmainham via The Liberties. The last mile travelling at PMP pace.

This whole run was completed too fast. Only 2 of the 16 miles inside target pace range, sloppy. Legs were good throughout.


Total 16.12 @ 8:35

Week Beginning 18 November Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 | 4.01 | 9:16
General Aerobic 8M @ 9:00 to 9:15 | 8.01 | 9:12
Recovery 5M @ 9:15 to 9:30 | 5.19 | 8:57
Intervals 5x800 @ 3:50 to 3:55 min/km (6:10 to 6:18 min/mile) | 7.83M | average interval 3:41 min/km [5:56 min/mile]
LSR 16M @ 8:45 to 9:00 | 16.12 | 8:35


WTD| MTD | YTD
41.16 | 135.83 | 1620.29|

No wonder tha last mile was fast

Have you considered revising your target paces?
Based on recent results I'd say 8:35/mile is a grand pace for an LSR (possibly even a little slow)
Your target GA pace certainly looks slow, recovery pace is OK depending on how the body feels and what you are recovering from...

You have definitely benefitted over the last while from slowing down a lot of the easy runs so in one way 'if it's not broke etc' but when the body starts going faster than the prescribed paces unintentionally maybe it's time to just let it do so and not stress that it was too fast...

outforarun

menoscemo wrote: »

No wonder tha last mile was fast

Salt of the Earth pace.

menoscemo wrote: »

Have you considered revising your target paces?
Based on recent results I'd say 8:35/mile is a grand pace for an LSR (possibly even a little slow)
Your target GA pace certainly looks slow, recovery pace is OK depending on how the body feels and what you are recovering from...

You have definitely benefitted over the last while from slowing down a lot of the easy runs so in one way 'if it's not broke etc' but when the body starts going faster than the prescribed paces unintentionally maybe it's time to just let it do so and not stress that it was too fast...

Yip I have considered revising target paces. And they will be revised for 2014 ahead of new P&D training cycle.

Right now I’m thinking:

• a new LT pace of around 4:15 min/km [6:50 min/mile]. While training for Cork this year my LT was set at around 4:40 [7:30 min/mile].
• a new VO2 pace (as 5K pace) in the Spring was around 4:15 min/km, next year it’ll probably be around 3:45 to 3:50 min/km pace [6:02 to 6:10 min/km].

As for the other paces, I’m undecided.

As you know I have a monkey on my back. I’ve tried and failed twice to break 3:30 in the marathon (and once 3:35). My marathon performance is lagging behind my performance over shorter distances (5K to 10mile). I can’t remember what training log I read it on, but somebody mentioned that they knew of some runners who were handy enough at the shorter distances but took forever to go sub 3:30 in the marathon. I’m wondering if I’m one of those runners.

Right now, and this is nearly two months ahead of starting P&D, I have never felt more confident of breaking the 3:30 in Cork in June. I’m racing 10Ks at sub 6:30 pace, unthinkable at the start of the year, and I’ve clocked up over 1600 miles to date, already over 300 miles more than 2011 and 2012. My base has never been better. But there’s still that doubt. A result of hitting the wall on two 3:30 attempts.

So do I keep my LSR, PMP and GA paces at sub 3:30 level? Or do I shift them up in line with my new LT and VO2 paces? Do I train for a sub 3:30 marathon or do I risk training for say a sub 3:20 marathon? My gut tells me I’m not ready for a sub 3:20 and that it’s premature to go for 3:20 if I’ve failed twice already at 3:30. There’s always a middle ground of sub 3:25 I guess.

I don’t know the answers to the above and it’s something I’m thinking about a lot while I’m out running.

menoscemo

If i was you I would train for a time that reflected your current PB's. Have you a Half coming up? If so I would go for sub 1:30 and then train for a 3:15 Marathon.
If you go for 3:15; even with a blow up you will smash 3:30. You shouldn't even think about 3:30 tbh, it's well below your current ability. Put it out of your mind and it won't even seem like a barrier anymore...

belcarra

menoscemo wrote: »

If i was you I would train for a time that reflected your current PB's. Have you a Half coming up? If so I would go for sub 1:30 and then train for a 3:15 Marathon.
If you go for 3:15; even with a blow up you will smash 3:30. You shouldn't even think about 3:30 tbh, it's well eblow your current ability. Put it out of your mind and it won't even seem like a barrier anymore...

Agree 100% with this.
It's only a mental thing that remains as you have the pace to go around 3:15 now. Tidy up the paces to something like:
VO2 - 3:45 to 3:50 min/km (VO2 should be more 3k pace than 5k pace)
LT - 4:15 min/km
MP - 4:37 min/km
LSR - 5:00 to 5:20/km (Non MP segments)

I always had an issue with P&D's GA runs as I thought they were too slow.
I have generally replaced these runs with what I call 'Easy' runs @ 4:55-5:10 min/km. These are where you put in a bit of effort but could still have a brief chat if required. This is only my take on GA though so maybe do a straw poll!

Thinking about running Barca in March but racing Cork myself in June.

statss

you'll recall I queried weather you might benefit from upping your training paces previously so I agree with meno...I calculate my training paces off my Vdot...I know it's easy for others to state but I would take the 3.30 for granted at this stage.

Re the Aware 10k, can't recall if I told you this already but I did it last year and it bugged me, however if the 10k participants start earlier this year that would fix the issue I reckon so I'd go for it if I were you, a 39:XX is there for the taking.

menoscemo

statss wrote: »

you'll recall I queried weather you might benefit from upping your training paces previously so I agree with meno...I calculate my training paces off my Vdot...I know it's easy for others to state but I would take the 3.30 for granted at this stage.

Re the Aware 10k, can't recall if I told you this already but I did it last year and it bugged me, however if the 10k participants start earlier this year that would fix the issue I reckon so I'd go for it if I were you, a 39:XX is there for the taking.

TBH I don't get too scientific with easy paces (Mine are most likely too slow by VDOT/MCMillan but they feel right, some days are faster than others etc); I would only have fixed paces for Tempo/intervals and races. What caught my attention was that OFAR was going faster than prescribed while not thinking about it.
By my definition, the pace you go without thinking about it is probably your correct easy pace, you shouldn't be thinking 'oh **** I am going too fast, must slow down'

outforarun

menoscemo wrote: »

train for a 3:15 Marathon.
If you go for 3:15; even with a blow up you will smash 3:30. You shouldn't even think about 3:30 tbh, it's well below your current ability. Put it out of your mind and it won't even seem like a barrier anymore...

That sounds so reasonable and doesn't half get me psyched up. Part of it is having the balls to go for it I guess. I hate blowing up, it's really rotten.

outforarun

statss wrote: »

you'll recall I queried weather you might benefit from upping your training paces previously so I agree with meno...I know it's easy for others to state but I would take the 3.30 for granted at this stage.

I sure do remember, I was going to paste my reply from back then. I've been at the starting line before and felt I'd done everything right for the 3:30 and then Boom!, death march from somewhere between 19 and 22. I do genuinely feel that next time it'll be different, but I'm reluctant to try for 3:15. I'm not making any decisions today. I have time to think it over. Meno gave me a push ahead of the Frank Duffy and I don't think I would have gone sub 70 if it wasn't for that push. So I'm listening to opinions here and I need to listen to my own gut as well.

statss wrote: »

Re the Aware 10k, can't recall if I told you this already but I did it last year and it bugged me, however if the 10k participants start earlier this year that would fix the issue I reckon so I'd go for it if I were you, a 39:XX is there for the taking.

Yeah after the Run in the Dark I wasn't even thinking about the Aware 10K, but then I read that the 10K started 30 minutes ahead of the 5K so this could be back on the cards alright.

belcarra

Train for 3:15 regardless. If you insist you can make a call on a more conservative goal closer to the day.
This way you will train to your real potential and 3:30 will be but an afterthought.

menoscemo

outforarun wrote: »

That sounds so reasonable and doesn't half get me psyched up. Part of it is having the balls to go for it I guess. I hate blowing up, it's really rotten.

That's the spirit!!
You have already gone sub 40 in a 10k (in all but name), I took about 6 efforts to do that and in the middle of those attempts I ran a 3:10 Marathon. It took me nearly a year afterwards and 3+ more goes to run the sub 40 10k.
Now I am no endurance beast, so 3:15 is still a relatively conservative goal and one you are well capable of.

outforarun

belcarra wrote: »

Agree 100% with this.
It's only a mental thing that remains

which can often be the biggest thing.

belcarra wrote: »

I always had an issue with P&D's GA runs as I thought they were too slow.

but they're so much easier to get up for at 5 something in the morning.

belcarra wrote: »

Thinking about racingCork myself in June.

be good to compare notes in the build-up.

menoscemo

outforarun wrote: »

but they're so much easier to get up for at 5 something in the morning.

This is why I think it is best to keep an easy pace easy and just let the body dictate. Like you in the morning I am really pushing it just to break a 9 min/mile
Point is not to be afriad to go a bit faster when the body is telling you 8 min/mile is easy (which by all formulas it still should be).

outforarun

belcarra wrote: »

Train for 3:15 regardless. If you insist you can make a call on a more conservative goal closer to the day.
This way you will train to your real potential and 3:30 will be but an afterthought.

statss said something similar some weeks back.

If you train for 3:15 then your LSRs will be around 8:30 pace. Now if on the day you decide to run 3:30, does this not mean that all your LSRs have been run 25/30 seconds a mile too fast? Or am I overthinking this? Maybe the bit about training to real potential is the key.

belcarra

outforarun wrote: »

statss said something similar some weeks back.

If you train for 3:15 then your LSRs will be around 8:30 pace. Now if on the day you decide to run 3:30, does this not mean that all your LSRs have been run 25/30 seconds a mile too fast? Or am I overthinking this? Maybe the bit about training to real potential is the key.

You are overthinking things here.
If you are fully trained to those faster paces then the body is properly prepared for it.

If you decided to run at 3:30 pace then you may as well just be doing a LSR in the Park...

outforarun

menoscemo wrote: »

That's the spirit!!

Whooaaa hold yer horses. That reads like I've signed up for something!!

menoscemo wrote: »

I took about 6 efforts to do that and in the middle of those attempts I ran a 3:10 Marathon. It took me nearly a year afterwards and 3+ more goes to run the sub 40 10k

That is food for thought.

menoscemo

belcarra wrote: »

You are overthinking things here.
If you are fully trained to those faster paces then the body is properly prepared for it.

+1 plenty of people run 8:30/mile LSRs then go for a sub 3;30 Marathon...

outforarun

menoscemo wrote: »

+1 plenty of people run 8:30/mile LSRs then go for a sub 3;30 Marathon...

Ok, that is significant because that was a concern of mine. Seeds are being planted.

BTW you are right about me running unintentionally faster than target pace on the slower sessions (even PMP sessions). I'm finding my runs are becoming more about slowing down than speeding up. So yeah, the feedback from the body does seem to suggest it's ready to step up across a range of paces.

outforarun

This morning was one of those mornings where when the alarm went off (at 4:45) I just decided no not today. Missing a 10 miler this morning shouldn’t make a difference in the scheme of things. I needed the sleep. I'm looking forward to being in Milan next week where no early rises will be needed.

I got out yesterday morning alright for 4 recovery pace miles. My head full of 3:15, 3:20 and 3:30 marathon arguments, and I’m asking myself what do I really want from Cork. Part of me wants to cruise home in 3:29 feeling comfortable over the last 6 miles. Another part of me wants to suffer and grind out a 3:19. The 4 miles passed pretty quickly. Most of my recovery runs are actually just recovery paced runs. I rarely run them on the day after a fast or long session. I should really call them easy runs.

I’m going to register for the Aware 10K.
There is some doubt over the New Year’s Day 5K, I’m going to France with work on the first.

M01 9:14
M02 9:26
M03 9:13
M04 9:12

Total 4.03M @ 9:17

Week Beginning 25 November Targets|Actual Distance|Actual Pace
Recovery 4M @ 9:15 to 9:30 | 4.03 | 9:17
General Aerobic 10M @ 9:00 to 9:15 | DNS | DNS
Recovery 5M @ 9:15 to 9:30 | |
Intervals 5x800 off 2:00 mins recovery, aiming for 5 sub 3:00 splits | |
LSR 14M @ 8:45 to 9:00 | |


WTD| MTD | YTD
4.03 | 139.86 | 1624.31|