Russian phrase

Morning is wiser than the evening

5k non stop

first time i have run 5k only stopping very briefly (liggts / rosd crossings etc)

greg not seen for 3.5 years... you looking well

new 'benchmark' opinion of fitness?

2.4km in 9.5 mins
thats
1.5 miles in 570 seconds
it can be done....just takes time