Tom Foster - Ironman Wales 2017 Race Report - Cranc CycleSport

Tom Foster – Ironman Wales 2017 Race Report

 

How many weather apps should you have on your phone? Easy, as many as you want so long as at least one says the weather is going to be ok!

 

Living in the UK, being a cyclist makes you obsessed about the weather. Will it rain? Will it be windy? Will it be sunny? – probably all of them! So not a surprise then that during my taper, my additional free time that was used with training was mainly taken up obsessing over the changing weather patterns and how they might affect Tenby. What wheels? What additional stuff should I wear? Gillet? Arm warmers? But they are not aero!

 

Usually when I taper I feel horrendous, edgy is the best description, I just feel that I need to do stuff when it isn’t really necessary. This time around was different, I felt ready for a taper; I was knackered. Ironman training is incessant, it’s the volume more than anything and eventually it catches up with you.  Trying to balance it all off is not easy and so, it was safe to say, I was ready for the rest.

 

The week leading up to the race was fairly standard and I actually felt more organised than in most races all year: my kit was packed days before and the bike was cleaned the weekend previous. We headed down to Cardiff on the Friday, then on to Tenby on Saturday morning – having sat in 7 hours of traffic trying the same journey over the summer I thought it better to save the stress and just get there and be efficient on Saturday. The advantage of having done a race before is knowing what stuff you can skip which allows you to make the most of your time leading up to the race. Saturday was still busy, having to rack and drop bags off. That, combined with knowing what seemed like every second person in town, made going anywhere quite time consuming! And I don’t know a lot of people!

 

A quick catch up with the coach, and a quick dip in the sea – more to see how cold it was (as it turned out, it wasn’t too bad)!  We all headed out to the race brief, the last one is always the quietest, fortunately nothing new there and they made best efforts to rattle through it quickly. Main thing: don’t leave your pink bag on the beach!

 

After that it was simply get home, relax and try and get to bed early. Oh, and a quick bit of Borat with Jonty and Jack before going to sleep.

 

I slept very well, all things considered. I awoke to Jonty and Jack already getting breakfast underway. They didn’t sleep so well. We headed up to transition to put last minute things on bikes and check tyre pressures etc. After that we decided to skip the athlete procession to the swim start and headed back to the flat to chill out and gather thoughts before the whole place goes crazy.

 

Heading down to the beach, we had to make our way through the crowds to get in the swim pens. We weren’t supposed to be able to have a swim warm up, but there was a gap in the fence so we all shot through it and got in the sea. Only snag was that Jonty still had his wedding ring on. Luckily coach was on hand on the sand to take it off him. Coach also told me in no uncertain terms to get to the front of the swim start!

 

 

 

Swim

Through the rolling start and I was into the sea.  I quite quickly found a little bit of clear water which was quite a relief given the number of people that could be in the water around me. I made all efforts to set a straight course to the first buoy and swim at the inside of the course, so much so that I kept having to avoid the surf life savers keeping us on course. I tried my best to find feet to swim off, thinking that because the swim is self-seeded it should be quite easy, however the trick is not to find someone the same speed as you but someone who is slightly quicker so that you end up swimming the same speed.

 

I settled into a comfortable pace and just held my line all the way around; I felt quite good so kept plugging away. The first lap soon came to an end and I toyed with the idea of looking at my watch to check my time. Pros: I would know if I was going well and could be encouraged; Cons: if it was slow it was going to kill my morale. The other thing was that I wanted to keep my watch tucked under my sleeve to make taking the suit easier to remove. I decided to let myself have a look and was pleasantly surprised to see 28:30 something.  So a morale boost for me! Lungs in mouth, I ran around the Australian exit and back in to the water before settling back into my swim pace. I knew I just had to swim like I did the first and I would be on for a good time. The second lap of the swim was pretty undramatic however the swell had picked up a bit (probably the beginning of the weather).  I found a really good set of feet to swim off for the last 400m so I focused on staying close and having a nice tow into the beach.

 

Out of the water, quick check of the watch showed 59:50 something, so job done there!

 

T1

The transition from swim to bike at IM Wales is a feature of the race at nearly a kilometre (it gets longer every time it’s talked about!)  The run from the beach to the transition area requires strategy of its own: spare trainers with elastic laces, run in the wetsuit or shoulder it? Anyway, that aside, once I had got to the change tent I had some decisions to make: what clothes to wear? It didn’t seem that wet and windy on the way up from the swim but something inside me said that would change. I decided it was a full arm warmer, gilet and gloves day. Obviously, this level of dressing takes some time, but it would turn out to be a worthwhile sacrifice.

 

Bike

The bike at ironman wales is the meat of the event in that it can make or break your race. Bike to plan and you can achieve a good time and then have a good run; push it too hard and you’ll either blow up on the bike or it will bite you on the run.

 

My power target over all was quite a modest 190-195w (NP).  I had experimented with this in training and it seemed that this was a good balance for me, allowing enough in the tank to still run at the end. The first section of the bike was quite pleasant, although there was a slight headwind, it wasn’t terrible and because you are operating well within yourself it doesn’t seem taxing. Then the weather set in, the wind picked up and the rain started to fall. From then on it just got heavier and heavier. The weather wasn’t an issue for the first 3 hours, I was just concentrating on my nutrition (rice cakes, Torq gels and bars from the aid stations) and my power. That was until we started to descend from Narbeth.  At this point the course turns into the wind and because you are going downhill, you are not working as hard and so the chill starts to set in. So much so that I was actually chattering and shaking coming down into Wisemans Bridge.

 

Hours 4-5:30 were pretty bleak, the weather was really bad at this point and I started questioning my own sanity. My body temperature was fluctuating between an acceptable level when climbing, to hypothermic when descending!  My legs felt like they were destroyed.  I was really worried about getting up Saundersfoot back to Tenby, but the risk of being heckled by Cr@p Tri was enough to spur me on! I saw Andy of Cranc at the top, near New Hedges and I uttered some profanity to him about getting off the bike.  I had given it everything I had and I was worried it might have been too much.

 

I looked at the time 6:04 – it was a bit meaningless to be honest and I was confident that I had given it all I had.

 

T2 went without a hitch, I decided to leave my sunglasses behind for obvious reasons!

 

On to the run. I was so relieved to get off the bike, I set out pretty hard. Support crew had me placed at 10:00 back from the leader apparently – turns out this was a bit of a white lie to preserve my sanity as this German guy had come off the bike about 35+ mins ahead of me. Knowing basically that I needed the run of my life, I kept pushing hard. My lower abdomen started to hurt, not sure why, but it was just a fairly solid discomfort. I saw Coach mark down near the gas lane carpark and he told me to steady up a bit – he was right, I was forgetting this was a marathon and not a half like I am used to.

 

I really had no idea of where I was and how hard I was running.  I knew the first lap was a bit of a flyer, so I calmed it down after this and just kept my legs ticking over. I had James Elgar ahead of me and I was gaining very slightly on him so I knew I was running pretty well. The second lap was ok, but I knew I was running out of time: I was struggling to eat and just the thought of a gel or stomaching anything was deeply unpleasant. I did my best to choke down a gel and banana but it wasn’t easy.

 

Lap 3 is always the darkest lap: by now I was feeling pretty rubbish, but I knew I just had to press on. I settled for just drinking coke, water and electrolyte drinks at the aid stations. I saw Jonty and Jack, both looking really happy but I just couldn’t rationalise why! I felt rubbish! Support crew said I was a minute from 7th place with 6th place shortly ahead of that. Andy confirmed this, and said I was looking great: looks are deceiving! I kept moving; I knew that it was all going to be over after this lap, so time to enjoy it. Mark told me at the carpark that it was time to dig in. I worked out that I needed a sub 50 min lap to finish and be under 10:30, so I changed my watch to show the overall time and just focused on that.

 

Running back into town for the last time I started to feel the end was in sight and a sense of enjoyment returned. Just a few slight inclines and I was home free. I closed on the finishing chute and there was one other guy on the approach.  It crossed my mind to let him run ahead of me but he was going so slowly and I just wanted to finish. I just pressed on and got passed him.

 

10:29 – Done!

 

What went well

 

The swim, my swim has improved massively over the past 4 years (since my last Ironman and starting work with Coach Mark) although the swim conditions were probably slightly kinder this year my swim was a full 12:26 quicker. Which is a big chunk!

 

The run went very well for me too, 3:11 this time around vs 3:29 last time. My time in 2013 was still decent but this time out I had one of the fastest runs of the day.

 

Even Better If

 

Initially I was a bit disappointed with my bike split (6:04), although I felt exhausted after it I wondered if that was due to additional energy expenditure in fighting the cold. However, when I checked my power figures I finished up with an NP of 205. This was significantly above where I had planned and just demonstrated how tough it was out there. 2013 was slightly kinder and I rode a 6:28 then, so a significant chunk off there too. With that said the bike is where Ironman events are won and lost, so if and when I do another more rides in that 4-6 duration are what I am going to be needing.

 

I think those times and improvements I have pointed out above are testament to the work that I have put in over the past 4 years. I thought I knew triathlon back then, but really, I had only scratched the surface. Experience has a lot to answer for in IM racing. The guidance I have had from Coach Mark has been invaluable, I have managed to juggle my training along with a busy work life and just about managed to keep my home life in check too. Under Marks tutelage I have taken my Ironman Wales time down from 11:24 to 10:29 in 4 years (with only the last year focused on 140.2 distance racing). I was agonisingly close to a spot at Kona with 5 slots in my AG and me being 6th (around a minute off 5th!) despite this I was not too disappointed, the Ironman is like a multi-part time trial. Throw down your time and see if it gets bettered. I gave everything and on the day there were guys who were stronger than me so I can walk away satisfied with the result.

 

Big thanks to all the crowds who turned out, it was brilliant to have so many friends and people who knew the Team Cranc kit around the town shouting and cheering on. Big thanks to Andy and Mark for getting the team up and running this year. Thanks also to Torq Fitness for gels and nutrition, I wish they could supply Ironman rather than PowerBar!!

 

 

What’s Up Next?

 

A bit of a break from triathlon until next season. But in the interim #CrossIsComming (cyclocross) and cross-country looms!

Share this onShare on FacebookTweet about this on TwitterShare on Google+Share on LinkedInEmail this to someone
lpx studiosedsby hillsborough county sign inmace watts myrtle beachjt stealth paintballfrankie edgar ufc 211lancia volumexandy serkis einsteinfinacle 10 trainingdark sky reserve lake tekapowww seaturtleinc orgseagate central management webpagekya kool hain hum 3 full movie onlinevincent imhoff reviewscolt m4 1911 ops kit spring powered rifle and pistolitnaialpha ribofuranosebomba atomica little boykejayaan tanaman getahextensive metabolizer definitionform function form button stud bandministry of health and family welfare cghsno se olvida franco de vita y soledadfriptura de vita cu cartofi la cuptoraussie open prize money 2016when did polynesians arrived in hawaiitemperature of love ep18gundam 08th ms team blu rayvata dosha diet in hindiwhitworth rifle bulleterie canal cycling mapremington sps 308 reviewcartoon network firebreather movie part 1howa heavy barrel varminter for saleunited arab emirates five dirhamshp lj 500 m570 scan driver1962 jetfirekara chutney for kuzhi paniyarammcminnville news register archivessanford medical supplies fargo ndamine rizkritchie pickett funeralwalther ppq front sightkar98k sniper scopejunction box gland platenspe code of ethics pdfbimbo virtual worldruptured blood vessel in cervixles neiges du kilimandjaro filmevm perumbavoorcheytac sniper rifle for salecia abstract expressionismseagate central management webpageshotgun bandoleerschroeder moving systems new berlinupenn mba deadlinediablo 3 ps3 character editorوخلقناكم ازواجاiwi tavor foregrip railchris marketofederal 158 grain 357 magnumcharlie brown thanksgiving hulupato en nahuatlberetta tomcat 32 reviewsmcfarlane beatles yellow submarineoded prophetdaniella westbrook cocainespps benefitsnavesink river road bon jovithe clone wars umbaraparlay apibrussel sprouts dictionarykounellis arte poverahow does haemon die in antigoned23 incredibles 2 trailerhalliburton pre employment drug screenmetadon youtubepiercamillo davigowireless taser pistolfiero drivetraincyril rioli wifedefine gyrocompassdavid reynekeband leader greg perryallahumma salli ala muhammad duavaccinium angustifolium fruit extractauto glass livernois detroitduluth haunted ship 2016missile silo for sale nyk20a pcv valve deletecurveonlinemagic quadrant for job schedulingwitches children patricia clappryeforddr who levitating tardisairsoft targets walmartbelcourt movies nashvillerocket from the crypt scream dracula scream vinylnaruto rise of a ninja ps4egors dungeonadenoid glands swollenjim heistandoracle virtual machine extension pack downloadnicollet middle school burnsvilleaudi 200 turbo quattro 20v occasiondr frantz moisedaggerfordgigabyte geforce gtx 750ti 4gb windforce 2x oc edition revieweastside high school paterson nj joe clarkphobia of funeralsillinois institute of technology electrical engineering rankingyelena significadosirius black get away from my godsonsupernova incenseeddie b cycling coachverbo to be en presente simple afirmativo negativo e interrogativobaby 9 millimeter handgunsadormecimiento de pie derecholance henriksen hannibalhow to make chole bhature in marathiez test cocaine purityhoneywell h 764 manualnathan tuckeycoq au riesling food and winedeadmau5 united we failrick astley pixarpenjamillo michoacan 20162 cheap cars christchurchearth and body's zinc oxide creamoptiplex 3020 vga and displayportdmt shaman experiencetypical contractor markup on materialsdarpa chip implantore twintail ni narimasu episode 2linux interprocess communication tutorialwaffen ss choirdr steven eisenberg oncologistkel tec plr 16 rifleseeso podcastbest whistle for gundog traininglaird malamednew york fahrkarteairsoft pellets walmartholocausto canibal bandx11 server ubuntusurah maidah tafseer in urduemployee assistance programs eaps are designed tojack halloran obituarycz 527 rifle stocksare the inner planets gas giantssvo ecoboostbiryani side dish brinjal recipe in tamilthe mont cervin palacewhere to buy methaqualonenavision sales order processingtabla de numeros aleatorioscasablanca resort casino golf spa mesquite nvmuhammad ali vs jerry quarry 1970beatport top 100 electro house releasesfree 1911 census lookuppanet drugwilliam singe i alex aiono march 16direct tv colorado rockies channelnutri quiz reviewer 2016madame curie movie 1943pectin manufacturers europechinese disneyland knockoffsmall girl sex viedomn twins radio streamagado do domanarcaduwild psilocybin mushroomshachiko the true story of a loyal dog bookkrang tmnt out of the shadowsis monopoly trademarkedegolf dodgeextensive metabolizer definitionhow to sell cutco knives1999 sea doo bombardier gti50 kc ceska republikapics of bugsy from bedtime storieskosi flood 2008titus el viajerolär dig skriva skrivstildulux weatherguard paint reviewspma meaning philippinesis aacsb accreditation important for mbadr suhel ahmedkavárna slaviaпевец гуфis pittosporum poisonous to humanshow to set up a simple distillation apparatusgun shop richland wamarlin 795 semi auto 22lr rimfire riflecystic fibrosis drug companiespolystyrene sulfonate sigmakenny noye househow to groom a komondorrapid palatal expansion applianceleixlip county councilclassical archaeology alcockevangelical free church appleton wiore twintail ni narimasu episode 2m58 gunwayne cobham akrondmjm aviation partnersmighty mighty bosstones july 22dating standard crossword cluephenethyl alcohol safetyraja ki aayegi baraat moviephish wrigley ticketslooney tunes wile e coyote super geniuskeurig k cups knock offsamana dominican republic tourist attractionscapuchin convent romea clockwork orange 1971 in hindi dubbedgundam seed invoke englishencore feature presentation rated rcramer's rule practice problemsliposarcoma retroperitonealeroar 17.5 rulesfright night jerry bites edmount diablo community collegegiant omnium 2011tvs jupiter zx reviewhalwa puri banane ka tarikaasx frntaissa farmiga snapchathubbell l6 20fiero drivetrainrabibeagles heartache tonight livegmx cnetncsl leaguenatchez trace nashville to tupelotoppoint promotional productsticon trancesupernova seasoningcoresuite sap business oneradome missileamri medical centre kolkata west bengaldope show chordshonda civic taglinestoke knoll rest homeias 19 curtailmentdisgusting semlaanthony t hinckssamantha amabaextended magazines for benelli shotgunstrabuco canyon campingbernie madoff baildr n ganesh bhopalquetzalcoatl significancechino copper mine new mexicorazer project artemisbrazos chamber orchestradempsey's baltimorecarey landry hail mary gentle womanunisel minehss cardiology9th wonder destiny's childmemorial hermann cucartoon network firebreather movie part 1golden barrel cactus careabou riad season 2 episode 26tuckerman high school arkansashaarp weapon of mass destructiondiablo 3 nemesis systemwhat was harriet tubman's full namerandy orton kills the undertakermasa empanadas arabeslightning warrior raidy 1 2nmos meaningmorpeth sixth formkibbeh batata recipearmide lullychrome plated griddlesig 516 patrol riflesuntrust slogankamau mintroadies rising spoilersfamilia roggiomike o hearn bicepsritiustcu piano facultyaulani disney resort military discountrandy rogers & william clark green acoustic december 15magical starsign ds reviewbixbite berylmarijuana cigs marlborowirecast 7 user guide macduchess and the proverbial mind spreadnirmal baba hd wallpaperhow does haemon die in antigonenike freestyle football commercialangus and julia stone draw your swords albumindia unbound pdf downloadkottakkal ayurvedic hospital in chennaipma batch namesty domi penalty box fightfred macpherson spectorgrapefruit terpenesicon hotel prague booking comprior service marine recruiter near mepercentage of blood volume occupied by erythrocytesarmine meaningcz 9x18 makarovcounter strike terrorist winverdugo faultayahuasca legal countriesdefine decameteruniversity of montevallo graduate programseradicator pc gameca bong lau kho to xuan hongamtrak station kirkwood missourisumma cum laude cordsjumbodesigncopper azole wood519 mcattaylor lautner sharkboy singingnikolay martynovclinton campaign robby mookverhältniswahllac kir dijon francerubik guns 357the nitty gritty dirt band circlin back celebrating 50 yearsagado do doe3d canada100.5 the vibeis the slope of a horizontal line undefinedpelvic inflammatory disease iud symptomsxendesktop delivery controllerpectin manufacturers europelab diagnosis of hiv slideshareis squatting a criminal offencemernda postcodemusica llanera instrumentalalfredo olivas click here for more info june 24el tigre rapido racergregory nava biographyvaffanculo translation italian englishtelerik kendo ui controlsmacbook usati garantitiredundant conjunctival tissueheavenly days yui aragakiali hassan mwinyi secondary schoolpaisabazaar home loannicola sramekkamelot somewhere in timecheytac sniper rifle for salehow to make chole bhature in marathidefine discretionary caloriespeta searleduchateliercomedy nights with kapil passesfso salary tablepll megaminxcris putnam authorshaquille fluker highlightshumane society of missouri euthanasiawater sense labeldugout 2 staten islandcolt 1911 exploded diagrampurple toadflax beesdogpatch housingchi ha paura di virginia woolfyamaha fgx 730 reviewdikemarkamerican corporatocracycorbin arena fireworks 2017gtk c tutorial linuxdelhi la drug bustgeneral coach hensall jobsvba sgnkuehne nagel polskaca bong lau kho to xuan hongfloyd mayweather vs mcgregor ppv buyslyme regis walking routes6.5 x284 riflestauffer syndrome symptomsjugo noni contraindicacionesguantanamera cigar costjlpt 2017 resultsserbuk penaikmarlboro tobacco pouchbk quad stackerpascucci coffee machinemoluscum bumpssection d neyland stadiumusg of thyroid glandvezere rivernain surnameclean machine wellsboro pasteve levinson leverage managementhaarp weapon of mass destruction6.5 x284 rifleatta chakki in englishdiablo 3 best equipment for demon huntermichael richards racist outburstform to expunge criminal record in californiawhat is mxc drugmosin pu scope installationband leader greg perrykaydon distributorsdenfeld high school mndenfeld high school mnavril lavigne deryck whibley wedding photosliposarcoma retroperitonealehallucinogenic herbs to smokelisa's booby traprogaška crystalprocedure text how to make puddingan khe airfield 1970rtmp blockeddecapposvo ecoboostpokemon crystal basement puzzleakarshan kumartoyota motor north america inc tmahydroshock 9mmhydraulic fracturing consis methylone legal in the usexpress alley mckeesport pajeff koons popeye seriespatent foramen ovale with atrial septal aneurysmwhat is jwh 018 used for2015 nissan altima 3.5 sl horsepowersnus pronunciationmaruti ertiga colour optionsgranblue fantasy ep 3maharashtrian kala masala recipelast samurai bokkencrocininarcis osobabiografia de george sorosdonatella versace giovaneconglomerate lusterjoshua j mcelweecash asmussen wifecris putnam authorpronunciation of gnatcoresuite sap business onecia abstract expressionismcz 83 9mm for saleis cluster headaches a disabilityhow to make a bond tradeablegrafico sterlina eurobeechcraft bonanza fuel burnmajdanek factsupenn mba deadlinehow to set up a simple distillation apparatusmapquest driving directions 1.0 downloadbuy akuamma seedsundertaker crutcheshaemochromatosis liver damagepercentage of blood volume occupied by erythrocytesadlertaggrid runner ps19.0 30729.6161519 mcataeroponics weed yieldsnow white's poison bitedescargar textaloud con todas las vocesmeaning of amithlecrae waste my life lyricsiceland webcam reykjavikkevin schwantz gsxr 750mark muller god guns and automobilesdell latitude e6410 i7 laptop specificationsomaha steaks free shipping coupon code 2015fnh usa five seven 5.7 x28mmfriptura de vita cu cartofi la cuptorundertaker crutchesmde presents world peaceolivia pierson wagsinteraction between biotic and abiotic components in an ecosystemextended magazine for beretta px4 stormemirates a380 seat widthwhalers freightvastu for north facing house in hindismc testing centernicola sramekmystery tackle box january 201722 caliber birdshot ammunition for saletungurahua volcano liveteracon montrealomari hardwick being mary janeryan giggs man utd appearancesyoung american bank 80249lapua reloading brass 6.5 creedmoorimpala platinum mine rustenburgsteyr mannlicher uktrent uni falconsmetallica the ecstasy of gold enter sandmanpetit saint vincent island resortclevis meaningruddle family historymary's pistols tacomadeveloping personal skills ottawa chartergunheadskemble piano valuecaricatures of the prophet mohammedrelic hunter netflixairsoft pellets walmartr l truckload servicescaroline butler joan hicksonwwe buried alive match undertaker vs kaneeradicator pc gameremington 700 vtr 308 pricecrocinidmt shaman experiencear15 barrel profilesfriptura de vita cu cartofi la cuptorkangal bite forcemichael randoneiron man flyboardtaurus millennium pt111 9mmmonocoque chassis manufacturinggenoise sheet cakeclairvoyant durhammethanol and butanoic acidmountain bluet seedsrb211 industrial gas turbinemacy's chapel hill mall colorado springscourtney love uncoolдекриминализация наркотиковbhp escondida minethe hangar apartments dentonmike o hearn bicepsdr roger granetsabarimala rain newspayline gatewaychelsea grin lilith guitar covermitos nahuatl cortosrussian paska breadcaricatures of the prophet mohammedgunzip command in unix with optionsnombres indigenas venezolanossaira banu and dilip kumar childrencurrent weather in mashhad iranhow to avoid hair loss on trtgillett pa zip codehaviland limoges china white with gold trimtchaikovsky 5th symphony 2nd movementindian rubber ball lacrossenetbackup list clientsgreg barskyused sig p938 extreme for saleadvance auto parts university blvd jacksonville flministry of health and family welfare cghsairsoft pellets walmarttig welding gas flow ratemichael richards racist outbursttexas gun permit costberetta silver pigeon 12 gauge pumpmary magdalene prostitute bibleruger vaquero 357 blueddennis banks ojibwa warriorkery james lettre à la républiquehow to groom a komondorbruce cockburn breakfast in new orleans dinner in timbuktugoldbergs thanksgivingspätburgunder eisweinsukhoi su 30mkpercentage of blood volume occupied by erythrocyteslouisiana's coastal wetlandsdjibril cisse goalsvapen clear penswarn hoshiarpurjoy behar christmas cardsupernova incenserewinding of three phase induction motorfort peck bisonsindhi fonts keyboardthebaine synthesisfast and furious tokyo drift lancerport of ludington maritime museumwas king tut murdered by aysarona restaurantsprivate schools in granbury txhomes for sale forest hills school district cambria county pamossberg 464 lever actioncrystal tea room wanamaker building philadelphia paodex animeequation of the equinoxessangeet natak akademi award 2015natural treatment for blocked eustachian tubemgs3 knife2007 dodge caliber idler pulley replacementcharles jenkins nude picmrs renfro's pomegranate salsaperiampullary growthsmith and wesson model 2 serial numbersmicrosoft image mastering api v2 xpfn fal price rangeare airsoft guns safe for 10 year oldswemo switch apiplutarch heavensbee catching firevaccinium angustifolium fruit extractg10 knucklesmrs renfro's pomegranate salsabandoleer ammunition pouchdie reise seines lebens summaryrobert conrad's assyvr flight path mapjoy bhattacharya cidtaylor lautner sharkboy singingque es hemolisisbilateral sinonasal diseasegavita stocklauri bargelowest deck of ship calledstraw itch mite bites picturespaul carney neurosurgeoninvoluntary facial grimacesfet blastocyst transfermsc in hotel management nchmctgun show billings mtfontenasubmarine gel electrophoresiswide angle x ray diffraction waxdplatoon localecafre collegeaxochiapan morelos mexicojames mcdougall algeriatemeku movie theater temecula california187.4 fmfaberge crystal stemwarewhat is an autoloading shotgunmian muhammad bakhsh bookswb com redeem suicide squadbonhoeffer pastor martyr prophet spya perilous passage in the slave girl's lifekamal kanta batrawww worldbank org prospects migrationandremittancesrmvx gamesnovae artesnaruto shippuden ep 72 eng dubdr woolley hand surgeonsaira banu and dilip kumar childrenl1706 monitorkelly clarkson and steel panthersex pistols friggin in the riggin lyricsfda approved antisense oligonucleotidesspongebob squarepants squidward suicideheartbreaker benatar lyricsdrexel university rush buildingwood grenade log splittersalonika greece holocaustmossberg 464 lever actionsafariland speedloaders for revolversarsenousfichier pdblexmark s315 reviewmarsh billings rockefeller house20mm ammunition identificationgiardia gram stainsnorting kratom extractdubai crude assayin boom mainsail furling systemsarrachera marinada recetachannel 26.2 fresnowinchester model 70 7mm valueomnibus de mexico monterrey paqueteria telefonokansas gun shows wichitablack widower sons of anarchy full episodemount diablo community collegekennecott copper mine alaskafixing magsafe power adapterhoka one hupana reviewlc9 extended magazine 9 roundmotorstorm apocalypse trailercris putnam authorrapid palatal expansion applianceare brass knuckle belt buckles legalfause hatenoscar peterson trio tenderlyparuthiveeran movie onlinesteve hollinghurstmace watts myrtle beachnetbackup list clientswhere can you buy pyrethrinis a woodlouse an invertebratecreate a superstar wwe 2k14advice polackachmed the dead terrorist sonwayne cobham akrondwarf moringa seedspaisley piperslake worth municipal golf course restaurantchelsea kane lovestrucksig sauer 2022 40 reviewlightning sword ff13dr hejnanocturnal hypoxemia causesinteraction between biotic and abiotic components in an ecosystemboudin pattiesfestival almaxwhere to buy unfiltered cigarettesf1000rnotepad music makerprepar3d controlspit stop bbq grand rapidsmeaning of meditativelyis scotch clear glue pvamelinoe daughter of hadesvicente palmaroliencore feature presentation rated rfannie lou hamer speech videobattlespire pcsamana dominican republic tourist attractionsmarijuana breeding mendelmacy's chapel hill mall colorado springstobuscus adventures 1 3kya kool hain hum 3 full movie onlinel&m com couponsdevy meaningjim neidhart wcwsteamboat days winona mn 2017alice accardimotherboard dma controller failedhuey's restaurant in memphis tennesseetacitus agricola and germanyjames elrod obituaryh&k g3 rifle sale2001 brownlow medaloe abkürzungvata dosha diet in hindiremington sps 308 reviewbush's pork and beans nutritiongoyim means cattle32 winchester special cast bulletszigaretten zusatzstoffeused ruger sp101 357 for saleesop diversification requirementspaychex flex employee sign upcypress dale country venue east londondvm guelphskyview high smithfield utahminecraft windasabarimala rain news33 hysan avenue causeway bay hong kongerik av pommerniphone data transfer software syncios22 caliber birdshot ammunition for salemalachy mckennavalparai resorts pollachi tamil nadusamurai champloo artistic anarchyneal schuman pubsuzuki sx4 hill climb specialmichigan dhs office locatormarriott mdpcomo abreviar republica dominicanaрентгеноструктурный анализdrambuie on the rocksuberti cattleman single action revolversmahavishnu orchestra dawntraktor scratch pro 2 scratchingquienes son los etruscosis colavita olive oil extra virginleixlip county councilfender aerodyne strat hsspsal schedulecoastal edge obxlinux interprocess communication tutorialtenacity in tagalogicon hotel prague booking comnovae artesmovies para ninos en espanol completascloudgate android pcempanada factory los angelesis it snowing in salem oregonoxytetracycline for utidsl kabel belegungchuck's restaurant in burbankforty niners crabtreeapoyequeearly victorian novelistsc96 bb gunkasoori methi seedslowest deck of ship calledmissile silo for sale nyhow to hold a two seam fastballivanpah roadclearnet plansjoy behar christmas cardwas bedeutet sure im koranfarrah chen pranav mistryhttp kodi wiki view pvr to learn moredaniella westbrook cocaineles neiges du kilimandjaro filmdog agility equipment teeterw3schools html paddingpepco essodonatella versace giovanefrank bruno boxing academymamoswine pokemon sunjimenez arms ja nine 9mmmephedrone street priceojo de venado seedf1000rrovi corporation jobsruger vaquero 357 bluedziggy stardust giraffec# sql parameterized queryhellenic republic bondsdemeester score chartloyal order of moose racistleann laurypenhall company historygsl softball rulesgavita stockjack wohlabaughin a heartbeat ndpsig sauer p250 safetymetroid gunshipdell u2412m monitor specificationsbugsy malone mcanti doping test kithumane society of missouri euthanasiafavio poscaseedlesshining gundam figurelivin my love steve aoki lyricsdell latitude e6410 i7 laptop specificationsalla alla panam 2frontline the meth epidemicswimming to cambodia spalding graywatson and crick original paper 1953chrysler sebring front end noisemotorstorm apocalypse trailerkaki king everybody loves youמתחת לאף לצפייה ישירהorp vs free chlorine tabledruids caves derbyshirelalach in englishwozzeck act 3zinc l carnosine useskundiman songs 2016epia brasiliaquvenzhané wallis mother and fathermcville indiananez perce courthousefootprints resort bancroft ondemoss pumpkin farmperkele meaningthe snowy day by ezra jack keats moviechannel 26.2 fresnoiron mountain paper shredding serviceskobelco corona cakeyssar the right to voteomnifuel vs omnifuel iimasonry antonymego resiliency definitioninsufficient secretion of the parathyroid glands causesusb cec adapter xbmcfolding wing lsagrowing braeburn applespositive romberg meaningmechanical stopwatch ukcan you eat loquat seedswabasha police departmentuchuva cultivowhalers freightcaravaggio beheading of st johnsonny tillman birthdayozforex groupdiseases that mimic appendicitisbala and amrutha family photoswireless taser pistoldani hainspokemon fire red celioembalse del neusang nursing home kolkata west bengaljpql hibernatevba sgnpsal scheduleremington 870 marine magnum reviewwhat does ego dystonic meanpistol football playbook pdfpunca demam dengginingyocho stationm1 messier objectkilling mealwormshow to hold a two seam fastballhow to get developer token adwords api2006 mercury mountaineer transmission fluid dipstickremington model 788 6mm for salesharon united methodist church lewisville ncrayleigh boxing clubpengenalan peta topografidogpatch housingdeep dish pizza michigan avenueadvice polackthe pond blackduck mnm3 submachine gun airsoftbuy cz 2075 rami 9mmst johns phd literacyruby muhlywineries moravia czech republicminié rifledie reise seines lebens summaryorioles mariners brawlhiv prevention drug truvadadope show chords9mm vs 5.56 stopping poweravalon bay seaplane baseruptured blood vessel in cervixncrc 2017 conferencebarnard castle antiques centrehomes for sale forest hills school district cambria county pavba sgnnucynta compared to morphinerd electronics liepājaatypical trigeminal neuralgia medicationstill mitt sista andetag lyricsclarks creek elementary plainfield inrwanda juvenal habyarimanamasseto wine 2012penedes spain wineriesfallece carlos villagransalary of chemical engineer in kenyaalice accardiare airsoft guns safe for 10 year oldsomnifuel vs omnifuel iia clockwork orange 1971 in hindi dubbedcreech dorsetnucynta compared to morphinenioh manualcloudy sclerapeganum harmala seedsbernie gunther berlin noircowpea beans nutritional valuesubnetting adalahsmc testing centerheartbreaker benatar lyricskang tae oh 5urprisewebroot antivirus for mac reviewstea sommelier salarywhat is cplagwyndafbewitched nose twitch soundtupac shakur strictly 4 my niggazpugliese bread definitionis vicks vaporizer a humidifier2014 jefferson nickel errorstae tris acetate edtabewitched nose twitch soundmtvindia com splitsvilla 9greens creek mine juneauform to expunge criminal record in californiaseedless bongslatar highway mapedward goljan md50 dtc riflearbitrage bet findermakarov air pistol ukmmrc scalepopper historicismcrail balcomie golf course scotlanddimitrios vlachosgiant omnium 2011isshinryu weapons katahk mp5 semi auto 9mm for saledelta baggage limit for international flightsbethel park fireworks 2015are brass knuckles illegal in north carolinaware kc chiefsnaseebo lal live concertwalther pps m2 partswwe buried alive match undertaker vs kanecolt 45 2 zig zags lyricsdiana pellet gun model 34swagger docs generatoroptiplex 3020 vga and displayportuspsa carry optics gunsuei chula vista programsпевец гуфmonaro concretejayson regouppity negro clothingmoondial helen cresswell pdfsmall girl sex viedodownload skype offline installer msihydrous aluminium silicateundertaker vs brock lesnar hell in a cell 2015 dailymotionasma khan uncis capsaicin addictivealuminum and magnesium hydroxide simethiconeabney orchestramsc in hotel management nchmctfort peck bisondzhokhar tsarnaev death rowbrazilian blowout is primarily comprised ofmelinoe daughter of hadeswhen disagreeing with a premise course herogojira blow me awaybenelli sbe 1dr dre big egoscisl 650 soldfarajan spainmandarina duck israelgunpowder scale walmartfuck shit stack by reggie wattsjuniperus old gold bonsaireindeer moss adaptationssig sauer p250 357 for salelucknow is famous for chikan embroideryjason avant launch trampoline parkaffton high school baseballmoondial helen cresswell pdfnatural treatment for blocked eustachian tubekevin schwantz gsxr 750kokology test about workusn mark 1 knife rh pal 35rick astley pixarvärmegolv vattenburenhtk solution pricehawkboyz movinglynching niggersdodge dart demon decalsreinhart rogoff this time is different pdflinux interprocess communication tutorialadrenalize me lyricsmierda sinonimoerani 182watneys red barrel beerkkk march in washington dc 1925citi trends in darlingtoneuro yuan rechnercapital area agency on aging richmond vazoraida meaningacoustical sealant usesgundam wing endless waltz streambeyblade samurai pegasiswilmington ma 01887 usaeytherlewis lake campground yellowstone national park wymandola planshow to say the sinner's prayerrevolving rifle 357auto glass livernois detroitdan wesson 454 casullasesinos seriales famosos del mundofoam dart pistolhowick hall alnwickdr who levitating tardis20mm ammunition identificationsubclass 476 visa extensionpelliki mundu prema katha release datemalachy mckennapoor clare monastery santa barbaravincent imhoff reviewsdumfries and galloway constituencysteyr mannlicher ukjan magnussen nascarantique pellet gunsartemis fowl the eternity code graphic novel read onlinemake mine freedom cartoon 1948fr aloysius schwartzsig p226 legion holsterwhat is cplahalo teleportermartika i feel the earth move official videojohn deere 7920 hpstudio gagliano firenzeparkhills road buryusn mark 1 knife rh pal 35jib reefing systemsadare flightsshanklin places to eat