Before setting off we celebrated the achievements of all of those who took part in the Ipswich Twilight 10k on Friday.

A fabulous event for the town with huge support all around the route. The heat made it challenging for runners but thankfully it had cooled down a little by the time we got under way. Congratulations to Lesley on her 10k PB and all those Goodgymers who ran - particular kudos to Tom for running in his Goodgym shirt!

We also welcomed Emily who was joining us for her first Goodgym run in Ipswich, although she had previously run with Goodgym in London. Emily was also joining us for the purposes of writing an article on Goodgym for the East Anglian Daily Times.

Tonight our task venue was as close as it could get to our start point being only a couple of hundred metres away. Naturally we set off in the opposite direction taking a roundabout route including a lap of Alexandra Park.

Arriving at the Survivors in Transition centre it was all hands in grabbing vaccum cleaners, polish, cloths, glass cleaner and hot water to give the place a thorough clean.

The centre is located in a beautiful, old Waterfront building. It is huge, with a maze of rooms and narrow stairs. It is also and interesting building with old features, beams etc. Everyone was sent out to the far reaches of the building to make their way back towards the main lounge as rooms were completed. It didn't take too long for the cleaning team to gather again and after a couple of team photos we were off along the Waterfront again.

The fitness session involved a little bit of "seeding" by way of an individual time trial prior to pairing up for "paarlauf" relay, with the boats and waterfront providing a wonderful backdrop on a warm evening. Great running by everyone - putting in good stints on the effort phases. I'm sure there was demand for more laps at the end ........ before a final jog back to base and stretch ended the evening.