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Easy 3 miles for me tonight with dog as usual for company.

Long run last night (kids spend Weds nights with thier dad) so 20.5 done.  After listening to others on this thread picked up last 5 miles.  Felt hard, but OK, good even  finished ave pace 8:29mm

Then woke up with a jump this morning, mind and brain got up quickly, legs sort of didn't keep up   So funny, not stiff but sort of KNACKERED.  Felt OK again tonight though for easy run.

Glad about that as got XC race on Saturday......

Hope Bramley is do'able O4S / AA, otherwise its hard when you're set up for it.....

LOL Minnie, you really thought 'nice cup of tea' would be next comment? 

Hey good running Simon, I'm trying to bring some MP into my LSR, with varying success

Ski Machine tomorrow, especially if snowed overnight.  Son all excited as thinks he won't be in school tomorrow

Chickadee - sounds an excellent XT XC skiing, bet you'll still find it has benefited you loads 

Ah I have lots of 9a sessions then

Tee Hee Minnie, at least only women have long / retentive memories (apparently) so you should get away with comments given time

Old for Speed - 'heck a half is a long way to go if the 'wheels fall off' well done for 'bottom of your trainers determination'

Freemers - Oh funny, yup I think they live in an entirely different world these elite peop's

Weeble - I havn't found the inner strengh to dust my dreadmill off, still scarred from too many runs on it last year   So hard to keep going over 10 miles on it!

Minni - You say my session was  then find out you've only got 60 sec recoveries, wow I don't envy you, but then your reward will be massive  and worth it.

AA - sub 7, I'm equally jealous and impressed at the same time

Hopefully going out for an easy 5'sh miles with dog tonight

I apologise in advance to all the achievements I havn't noted, this thread moves so fast I struggle to keep up!

just over 28 miles on Ski machine again last night, I praying my XT will get me 'there or there'abouts'

Oh and to answer, sorry 'triple smifffie' has no great origin, was smiffie, got divorced but everyone knew me as smiffie, fetch top said smiffie,  so stuck an extra 'f' in and changed to 'triple smiffie'  LOL stuck and extra 'f' in, sorry sorry