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F50 Hampshire

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About Me
Petersfield based. PF and neuromas took out almost two years. Now with insoles and a raced marathon under my belt I’m not cured but I’m back to where I was in terms of speed and mileage. So now Target 80 miles month with some core / legwork and of course, 700 miles Show More...

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Recent Blogs
The Lazy Susan of Shit	May 2023
A bucks fizz moment	May 2023
Focussing on breathing	May 2023
Paul the Podiatrist	May 2023

My parkrun
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Recent Training
29th Sep	Easy	4mi	47:13
26th Sep	Easy	5.1mi	1:00:16
24th Sep	Easy	6mi	1:11:42
22nd Sep	Steady-State	3mi	31:27
21st Sep	Easy	3.4mi	41:55

Planned Races
The Doctor K Cup	7th Oct
Great South Run	15th Oct
Beachy Head Half Marathon	22nd Oct

12 Month Benchmarks	Run	Bike
Mile	8:39	3:17
5k	29:40	11:37
5mi	50:25	19:21
10k	1:03:08	24:54
10mi	1:44:40	41:32
Half	2:21:18	56:21

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2023 Targets	Set your targets
Bike 50 Run 700 Swim 1 Walk 700

Recent Threads
700 miles in 2023
Mundane thread
Support thread for parents of teenagers
Elderly parents or relatives to care for and/or worry about? This is the place for you.
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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2009	2010	2013	2014	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
200m	1														46 60.73		46 6:10/mi	60.73
400m	1													1:42 58.10			1:42 6:50/mi	58.10
800m	1														4:02 54.55		4:02 8:07/mi	54.55
1mi	8										8:52 52.64		9:31 50.12	8:37 55.97	8:47 55.53	8:17 58.88	8:17 8:17/mi	58.88
5km	13	28:06 52.93	26:50 55.43							34:47 46.39	36:02 45.26	29:40 54.97	33:43 49.43	35:41 47.23	28:53 59.01		26:50 8:38/mi	59.01
5mi	2									1:05:33 40.16							1:05:33 13:07/mi	40.16
10km	16		59:42 50.91	58:00 52.66	1:02:12 49.65	1:00:02 51.76	1:05:22 48.21	58:41 54.58	1:06:42 48.45	1:12:01 45.30	58:46 56.08		9:29:37 5.98	1:01:56 55.01		1:03:16 55.10	58:00 9:20/mi	56.08
6.8mi	1														1:32:00 41.19		1:32:00 13:32/mi	41.19
10mi	9		1:40:31 49.69				1:50:27 47.27	1:43:33 50.86		1:44:00 52.16					1:42:15 55.56		1:40:31 10:03/mi	55.56
20km	1														2:30:06 47.49		2:30:06 12:05/mi	47.49
13.1mi	22			2:08:22 51.10		2:15:02 49.33	2:15:46 50.51	2:19:11 49.70	2:19:36 50.02	2:13:50 52.71	2:18:33 51.47		2:58:45 41.31	2:47:36 44.06	2:20:02 53.37	2:21:57 53.29	2:08:22 9:48/mi	53.37
21mi	2					3:51:03 47.27					3:35:57 54.24						3:35:57 10:17/mi	54.24
26.2mi	10					5:24:05 42.61	5:20:51 44.04	4:58:55 47.70		5:53:18 41.61	5:11:48 47.25			5:08:41 50.17			4:58:55 11:25/mi	50.17

Date	Planned Races			Distance
22 Oct	Beachy Head Half Marathon Confirmed			13.1mi
15 Oct	Great South Run Confirmed			10mi
7 Oct	The Doctor K Cup Confirmed			5km
2023		Result	WAVA	Distance
3 Sep	Stratford's Big 10K SB	1:03:16	55.10	10km
22 Jul	Thames Bridges Challenge		0.00	10mi
1 Jun	June Virtual Mile	8:54	54.80	1mi
1 Apr	April Virtual Mile		0.00	1mi
26 Mar	Hastings Half Marathon SB	2:21:57	53.29	13.1mi
1 Mar	March Virtual Mile PB	8:17	58.88	1mi
1 Feb	February Virtual Mile	8:39	56.39	1mi
31 Jan	January Virtual Mile	8:39	56.39	1mi
2022		Result	WAVA	Distance
3 Dec	Jingle Mile 2022: It's Happening Again SB	8:47	55.53	1mi
3 Dec	200m Crackers to try it PB	46.59	59.96	200m
3 Dec	Jingle 800m Crackerfest PB	4:02	54.55	800m
29 Oct	Crane Park park Run SB	28:53	59.00	5km
23 Oct	Beachy Head Half Marathon	2:45:58	45.58	13.1mi
16 Oct	Great South Run	1:45:44	54.37	10mi
8 Oct	The Doctor K Cup	33:26	50.97	5km
12 Jun	Dorking 10 Mile Road Race SB	1:42:15	55.56	10mi
28 May	Thames Bridges Challenge (Oxford Edition) PB	1:32:00	41.19	6.8mi
15 May	Clanfield Challenge 20k PB	2:30:06	47.49	20km
20 Mar	Hastings Half Marathon SB	2:20:02	53.37	13.1mi
19 Feb	TBC February	2:24:29	39.32	10mi
2021		Result	WAVA	Distance
11 Dec	400m Hurtbox of Crackers PB	1:42	58.10	400m
11 Dec	Fetch December Mile (Cambridge) SB	8:37	55.97	1mi
23 Oct	Beachy Head Marathon	5:52:40	43.91	26.2mi
3 Oct	London Marathon SB	5:08:41	50.17	26.2mi
2 Oct	The Doctor K Cup SB	35:41	47.23	5km
20 Jun	Hampshire Hoppit Trail Half Marathon SB	2:47:36	44.06	13.1mi
12 Jun	Conquer Crystal Palace 10k Summer Run SB	1:01:56	55.01	10km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile SB	9:31	50.12	1mi
24 Oct	Beachy Head Marathon SB	9:29:37	5.98	10km
17 Oct	The Doctor K Cup SB	33:43	49.43	5km
19 Sep	TRI Challenge Individual and Team Triathlon	/ /	0.00	0.4km/15km/5km
13 Sep	Farnham Pilgrim Half Marathon SB	2:58:45	41.31	13.1mi
31 Mar	The Fetch Five		0.00	5mi
7 Mar	Thames Bridges Challenge	3:47:34	37.03	15mi
5 Jan	Mickleham TriAdventure Race	3 / 0	0.00	2hr
2019		Result	WAVA	Distance
5 Oct	The Doctor K Cup	48:32	33.97	5km
12 Jan	Northala Fields parkrun SB	29:40	54.97	5km
2018		Result	WAVA	Distance
1 Dec	Snow White and the Seventh Jingle Mile SB	8:52	52.64	1mi
24 Nov	Hellrunner: Hell Down South	3:21:03	27.29	10mi
6 Oct	Thames Bridges Challenge 6th October edition	2:44:49	33.28	10mi
30 Sep	Ealing Half Marathon	2:30:26	47.95	13.1mi
29 Sep	The Doctor K Cup SB	36:02	45.26	5km
22 Sep	RunThrough Clapham Common	59:52	55.64	10km
16 Sep	Butser Hill Challenge	1:06:46	39.85	5mi
9 Sep	Farnham Pilgrim Half Marathon	2:40:21	44.98	13.1mi
19 Aug	Two Tunnels Marathon	5:39:18	43.42	26.2mi
18 Jul	RunThrough Chase The Sun Victoria Park 10k SB	58:46	56.08	10km
9 Jun	Endure24 - Reading	30 / 0	0.00	24hr
22 Apr	London Marathon SB	5:11:48	47.25	26.2mi
25 Mar	Cranleigh 21 PB	3:35:57	54.24	21mi
11 Mar	Surrey Half Marathon SB	2:18:33	51.47	13.1mi
27 Jan	Run Richmond Park 10k Race 2	1:03:24	51.98	10km
2017		Result	WAVA	Distance
18 Nov	Hellrunner: Hell Down South		0.00	10mi
15 Oct	Cabbage Patch 10 SB	1:44:00	52.16	10mi
30 Sep	The Doctor K Cup SB	34:47	46.39	5km
24 Sep	Ealing Half Marathon	2:19:12	51.23	13.1mi
17 Sep	Butser Hill Challenge PB	1:05:33	40.16	5mi
10 Sep	New Forest Marathon	5:54:05	41.61	26.2mi
20 Aug	Lulworth Castle 10k SB	1:12:01	45.30	10km
23 Jul	Richmond Park Half Marathon	2:29:24	47.22	13.1mi
8 Jul	Thames Bridges Challenge 8th July edition		0.00	10mi
9 Apr	Brighton Marathon SB	5:53:18	41.22	26.2mi
19 Mar	Spring Surrey Badger Half Marathon	2:24:06	48.95	13.1mi
26 Feb	Brighton Half Marathon SB	2:13:50	52.71	13.1mi
12 Feb	Portsmouth Coastal Half Marathon	2:21:25	49.88	13.1mi
2016		Result	WAVA	Distance
10 Jul	Surrey Badger Half Marathon SB	2:19:36	50.02	13.1mi
12 Jun	Polesden Lacey 10k SB	1:06:42	48.45	10km
1 May	Neolithic Half Marathon	2:26:24	47.70	13.1mi
13 Mar	Surrey Half Marathon	2:26:41	47.61	13.1mi
2014		Result	WAVA	Distance
23 Nov	South London 10k SB	58:41	54.58	10km
26 Oct	Great South Run SB	1:43:33	50.86	10mi
5 Oct	Bournemouth Marathon PB	4:58:55	47.70	26.2mi
7 Sep	Chippenham Half Marathon SB	2:19:11	49.70	13.1mi
13 Jul	Surrey Badger Half	2:29:42	45.80	13.1mi
15 Jun	Polesden Lacey 10k	1:06:41	47.63	10km
2013		Result	WAVA	Distance
27 Oct	Great South Run SB	1:50:27	47.27	10mi
6 Oct	Bournemouth Marathon SB	5:20:51	44.04	26.2mi
8 Sep	The Pharmalink Maidenhead half marathon SB	2:15:46	50.51	13.1mi
14 Jul	Surrey Badger Half Denbies	2:48:01	40.48	13.1mi
23 Jun	Polesden Lacey 10k	1:13:44	42.74	10km
12 May	Marwell 10k SB	1:05:22	48.21	10km
2010		Result	WAVA	Distance
12 Sep	Clapham Common 10k SB	1:00:02	51.76	10km
5 Sep	Kent Coastal Marathon SB	5:24:05	42.61	26.2mi
20 Jun	Leatherhead Rotary Midsummer 10k		0.00	6.2mi
2 May	Neolithic Marathon	5:28:58	41.72	26.2mi
28 Mar	Cranleigh 21 SB	3:51:03	47.27	21mi
21 Mar	Hastings Half Marathon SB	2:15:02	49.33	13.1mi
2009		Result	WAVA	Distance
6 Dec	Resolution 15k		0.00	15km
11 Oct	Dulwich Runners Charity 10k SB	1:02:12	49.65	10km
2007		Result	WAVA	Distance
2 Dec	Luton Marathon 3 Stage Relay		0.00	8.73mi
18 Nov	Brighton 10k PB	58:00	52.66	10km
18 Feb	Sussex Beacon Half Marathon PB	2:08:22	51.10	13.1mi
2006		Result	WAVA	Distance
22 Oct	Great South Run PB	1:40:31	49.69	10mi
8 Oct	Nike Run London 10K SB	59:42	50.91	10km
16 Jul	Nike Run London - July	26:51	55.39	5km
21 May	Nike 5k -Victoria Park	27:02	55.02	5km
14 May	Clapham Common 10K Series		0.00	10km
26 Mar	Nike Run London March PB	26:50	55.43	5km
29 Jan	Nike January Run 5k	26:59	55.12	5km
2005		Result	WAVA	Distance
27 Nov	Nike November Run SB	28:06	52.93	5km
16 Oct	Nike Run London		0.00	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	71	32	18	70	55	73	19	23	4	0	0	0	365
2023	0	0	0	0	0	0	0	0	0	0	0	0	0
2023	73	77	60	12	10	33	27	41	60	0	0	0	393
2023	0	0	0	0	28	0	0	0	0	0	0	0	28
2022	80	41	43	41	63	79	64	31	45	58	83	88	715
2022	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2022	78	84	58	61	60	62	98	17	55	83	50	36	743
2022	0	0	7	14	0	0	0	0	0	0	0	0	21
2021	23	17	30	87	53	33	46	45	42	68	101	85	630
2021	0	0	0	0	0.9	0.5	0	0.5	0	0	0	0	1.9
2021	88	101	90	110	97	95	64	92	85	75	41	65	1001
2020	55	115	63	70	160	142	116	74	3	27	9	17	850
2020	1.5	1.2	0	0	0	0	0	0	0	0	0	0	2.7
2020	16	22	17	15	64	47	27	29	49	73	107	63	528
2019	29	0	0	0	0	13	0	0	0	0	0	1	44
2019	61	0	0	0	0	3	0	0	0	3	0	5	72
2018	0	0	0	0	0	15	0	0	0	0	17	90	122
2018	86	85	100	59	81	110	126	42	66	53	52	30	890
2017	76	60	83	52	79	86	73	71	59	31	53	53	776
2016	18	50	42	50	75	78	58	0	0	0	43	16	430
2015	3	0	3	3	0	0	0	3	3	3	0	0	19
2014	0	0	0	0	52	71	58	100	82	53	21	11	448
2013	0	0	0	0	0	0	0	50	89	26	0	0	165

Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
6.2mi, 1:03:20 Run - Race Deadpan Family came to support and saw my red faced sprint to the line Split Summary === 1) 5.22mi - 53:56(10:20/mi) 160/174bpm [1654b/mi] 680cal 5.8/6.47mph 2) 1.01mi - 9:24(9:16/mi) 174/187bpm [1614b/mi] 134cal 6.47/8.27mph 3rd Sep 2023, 10:48am Autumnleaves wrote: That's terrific! 3rd Sep 2023, 10:59am northernslowcoach wrote: Fabulous star 3rd Sep 2023, 11:04am Mandymoo wrote: Brilliant well done 👏 3rd Sep 2023, 12:31pm Sombrero wrote: Well done medal 3rd Sep 2023, 12:55pm Pothunter wrote: Nice! 3rd Sep 2023, 3:57pm RRR-CAZ 🇬🇧 wrote: Great job 👏 3rd Sep 2023, 4:28pm alpenrose wrote: Lovely job, well done! :) 5th Sep 2023, 7:21pm LindsD wrote: Well done! 5th Sep 2023, 7:21pm LindsD wrote: Great pic Add a comment	-	-	3.6mi, 44:19 Run - Easy Waited for it to cool down and took it steady Split Summary === 1) 3.57mi - 44:19(12:25/mi) 137/162bpm [1702b/mi] 452cal 4.83/5.41mph 6th Sep 2023, 8:30pm Autumnleaves wrote: Sensible x 6th Sep 2023, 8:44pm Sombrero wrote: Good work, it's scorching! 6th Sep 2023, 10:34pm RRR-CAZ 🇬🇧 wrote: Nice 👌 6th Sep 2023, 10:50pm LindsD wrote: Well done Add a comment 0.9mi, 9:16 Run - Tempo Quick chores run Split Summary === 1) 0.87mi - 9:16(10:37/mi) 132/143bpm [1401b/mi] 91cal 5.65/6.35mph Add a comment	-	-	4.2mi, 46:36 Run - Steady-State MrS and I did a spaniel run, me steady, him doing loops round me. It was cooler and properly dark so we needed our chest torches Split Summary === 1) 4.16mi - 46:36(11:12/mi) 145/174bpm [1625b/mi] 506cal 5.35/6.57mph 9th Sep 2023, 10:31pm alpenrose wrote: Glad you're feeling better now. x 9th Sep 2023, 10:31pm LindsD wrote: That sounds really nice 10th Sep 2023, 8:30am Corrah wrote: Good work. It’s getting dark so early now :( 10th Sep 2023, 1:54pm Autumnleaves wrote: Lovely x Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
-	4.2mi, 50:03 Run - Easy Little toe started cramping so now wiggling it a lot. Not obviously to do with toebox on trainers but pf is in background a lot at moment so i think everything is slightly out of kilter Split Summary === 1) 4.15mi - 50:03(12:03/mi) 139/163bpm [1675b/mi] 524cal 4.98/5.61mph 11th Sep 2023, 9:30pm Corrah wrote: Good work, hope toe settles xx 11th Sep 2023, 9:42pm Autumnleaves wrote: Good run - hope the toe is OK x 12th Sep 2023, 6:36am LindsD wrote: Xxx Add a comment	0.7mi, 6:57 Run - Tempo Quite wet Split Summary === 1) 0.7mi - 6:57(9:56/mi) 127/136bpm [1262b/mi] 67cal 6.04/6.49mph Add a comment	0.3mi, 3:46 Run - Tempo Quick jog to shop on tired legs: so not that quick at all Split Summary === 1) 0.32mi - 3:46(11:37/mi) 143/156bpm [1662b/mi] 40cal 5.16/5.68mph Add a comment 5.1mi, 1:05:57 Run - Steady-State Kept going slowly even during the almost vertical sections of road. Shame i forgot phone, running through a field of sunflowers was ace Split Summary === 1) 5.1mi - 1:05:57(12:55/mi) 148/179bpm [1913b/mi] 768cal 4.64/5.7mph 13th Sep 2023, 2:53pm LindsD wrote: Looks good 13th Sep 2023, 3:08pm Autumnleaves wrote: Well done :) 13th Sep 2023, 4:21pm RRR-CAZ 🇬🇧 wrote: Good one :-) 13th Sep 2023, 7:09pm Lip Gloss wrote: Good mileage 14th Sep 2023, 6:50am northernslowcoach wrote: Sounds good :) Add a comment	-	2mi, 20:49 Run - Tempo Not ideal to run any more but i was in danger of not getting back in time for train and someone is cooking for me! Slightly worried about if I ended up on a cycle path but the cyclists all smiled at me in passing so hopefully not Split Summary === 1) 2mi - 20:49(10:23/mi) 136/155bpm [1412b/mi] 217cal 5.78/6.62mph Add a comment 1.5mi, 29:49 Walk - General Split Summary === 1) 1.48mi - 29:49(20:09/mi) 104/126bpm [2096b/mi] 185cal 58/115rpm 2.98/5.93mph Add a comment 4.4mi, 57:12 Run - Hill Work Runwalk old school ie kept going till i couldn’t and then restarted when i could I could still feel the hill attempt from wed in my legs and i didnt make it all the way up quarry path from buriton but i still got further than i have in a while Split Summary === 1) 3.39mi - 41:34(12:16/mi) 138/170bpm [1693b/mi] 433cal 4.89/5.93mph 2) 0.14mi - 3:12(23:43/mi) 140/170bpm [3321b/mi] 30cal 2.53/2.88mph 3) 0.91mi - 12:26(13:39/mi) 138/154bpm [1884b/mi] 111cal 4.39/6.76mph 15th Sep 2023, 3:49pm RRR-CAZ 🇬🇧 wrote: Nice one 👍 15th Sep 2023, 6:26pm Autumnleaves wrote: Well done x 15th Sep 2023, 9:30pm LindsD wrote: Well done x Add a comment 0.4mi, 4:18 Run - Warm Up Prelim run Split Summary === 1) 0.39mi - 4:18(11:01/mi) 138/164bpm [1520b/mi] 46cal 5.45/6.16mph Add a comment	-
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
0.6mi, 5:54 Run - Tempo Enough mileage this week for a gradual increase, so this was just a leg loosener Split Summary === 1) 0.58mi - 5:54(10:06/mi) 107/115bpm [1080b/mi] 44cal 5.94/6.24mph Add a comment	5.6mi, 1:10:08 Run - Easy Dark early, enjoyed it Split Summary === 1) 5.64mi - 1:10:08(12:26/mi) 131/160bpm [1628b/mi] 621cal 4.83/5.51mph 18th Sep 2023, 9:07pm LindsD wrote: Nice work 18th Sep 2023, 9:44pm Autumnleaves wrote: Good stuff x Add a comment	-	-	3.4mi, 41:55 Run - Easy Low on energy and could feel leg and foot not happy so kept it relatively short and as easy as i could Split Summary === 1) 3.4mi - 41:55(12:20/mi) 134/152bpm [1652b/mi] 429cal 4.87/5.7mph 21st Sep 2023, 5:59pm LindsD wrote: Well done for doing it at all Add a comment	3mi, 31:27 Run - Steady-State Legs still very tight but actually this was a nice little run, i knew i wasnt going far and i was a bit more relaxed Split Summary === 1) 3.01mi - 31:36(10:30/mi) 142/155bpm [1492b/mi] 346cal 5.71/6.91mph 22nd Sep 2023, 8:20pm Autumnleaves wrote: Nice pace - well done :) 22nd Sep 2023, 10:37pm LindsD wrote: Glad to read this Add a comment	-
Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30
6mi, 1:11:42 Run - Easy Sciatic nerve is still tight so i kept it flat Split Summary === 1) 6.01mi - 1:11:42(11:56/mi) 140/158bpm [1671b/mi] 751cal 5.03/5.82mph 24th Sep 2023, 7:15pm Lip Gloss wrote: Well done x 24th Sep 2023, 7:22pm Mrs Jigs (Luverlylegs) wrote: Nice miles :-) 24th Sep 2023, 7:42pm RRR-CAZ 🇬🇧 wrote: Nice 😊 24th Sep 2023, 7:57pm Autumnleaves wrote: :) 24th Sep 2023, 9:01pm alpenrose wrote: Well done! :) Add a comment	-	5.1mi, 1:00:16 Run - Easy Enjoyed this one - legs felt more comfortable than they have for a while. Walked a bit part way which helped. Better than mowing the lawn, which is what i almost did instead Split Summary === 1) 5.08mi - 1:00:16(11:51/mi) 141/168bpm [1671b/mi] 627cal 5.06/6.07mph 26th Sep 2023, 6:57pm RRR-CAZ 🇬🇧 wrote: Much better than mowing the lawn 👍 26th Sep 2023, 7:07pm LindsD wrote: Good decision 26th Sep 2023, 7:40pm Sombrero wrote: Defo better than mowing the lawn!!! Well done Dipps :-) 26th Sep 2023, 9:15pm Autumnleaves wrote: Great x Add a comment	-	-	4mi, 47:13 Run - Easy Legs have stiffened up but this was still relatively painless Split Summary === 1) 4.03mi - 47:13(11:43/mi) 140/163bpm [1641b/mi] 491cal 5.12/6.12mph 29th Sep 2023, 5:21pm Corrah wrote: Glad to hear that. 29th Sep 2023, 5:51pm Sombrero wrote: Hurrah. For the relatively painless bit. Boo for the stiffened up bit! 29th Sep 2023, 6:12pm Autumnleaves wrote: Good xxx 29th Sep 2023, 6:26pm LindsD wrote: Well done x Add a comment	-

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