This week 7 wonderful GoodGym-ers ran 2km to help paint a new community project on Ashley Road - Downlane Studios: The 18'000 square foot site provides low risk space for local start-ups and co-working freelancers, unique locations for filming and photoshoots, a community garden, cafe and a versatile event space that runs in partnership with mental health charities. The bit we were painting was to be used as a night club, open every Friday night. And we might be back soon to help work on the garden next door.

We met at Tottenham Green Pools, as always, for a quick briefing and warm up. As many of the runners didn't know everybody else, we played a name remembering game involving fast feet and burpees. Abi got most of the burpees, followed, I think, by me; so we know whose names are the easiest to remember!

I let the team vote on whether they wanted the longer route or more time painting and it was down to the wire, with Julie making the deciding vote: short route, more painting. Dave was our trusty backmarker.

Of we went, pausing as ever on our cycle path for our sprint segment.

Once we made it to Ashley Road, we were a little confused how to get to the studios and spent a bit of time walking up and down the street and waving at the aliens on guard in the security box by the gates. Luckily, a man in a van let us into the industrial complex and we found the studio guys. A man from the Guardian was there to interview them about the project and there was a very excited woman who showed us inside and introduced us to the guys in charge.

Before long we were paint the walls grey, with some of the runners covering their legs in plastic wrap. A decision I scoffed at, but as I came home with paint all up one leg of my trackies, I should have clearly followed suit!

Eugine put some music on for us to listen to while we worked, and Cathy made friends with the community garden guy Paul, who she introduced me to to set up further good deeds. This place is really cool.

35 minutes later and it was time to put down our paint brushes and say our goodbyes. We'd covered most of the walls and managed to make minimal mess - apart from Dave's hands, which he had been using to get into the edges of the window frame.

Quick photos and goodbyes and we heading over to the park for some sprint work, focusing on arm drive. We then had a minute of free play in the playground before heading back to base for stretches and kneehab tips. I'm basically a knee expert at this point!

Next week I'll be in Spain, so Dave will be in charge. See you on the other side.