A super healthy number of 16 made it yesterday for Manorfield Primary School task and Alex's last session - with those types of numbers we can make a real difference in 30 mins, as seen yesterday.

Pulin, Sarah and Kerri all joined for their first sessions yesterday. Adding to the GoodGym weaponry and bolstering how much we do. I'm sure everyone agrees that it was a pleasure having you along.

A cold eve it was, so we went through our warm up and a short discussion about where you would emigrate too. Portugal, New Zealand, Hawaii, Cuba, Canada were among some of the answers. Whilst all those places are nice in their own right - Newham on a Wednesday night is where you really want to be, right?

The lovely flat canal run to the primary school went without any misdirection this week, once there Paul directed us with moving loads of desks to reorganise the school's precious space. A very efficient 20mins with 16 people and we were out of there in no time at all.

Some increasing pace intervals on your return, with a nice large group getting involved this week. The speed work you do is a must for your longer distance slogs, it trains another energy system and hones your biomechanics -allowing you to tap into your filthy speed when needed.

We had a light stretch and then headed straight to Busaba Thai restaurant for some well needed food. I moaned about not getting a beer, and was rewarded with a small cold one. We had unlimited carbs on tap, Rodrigo expertly balanced a foamroller on his head (loved this), everyone tried to pay on an app which stole 1pence from Phoebe - let us know when you're recompensed - ANDAlex said her farewells.

It's been a joy having Alex with us as a regular member, thanks for all your graft for the local community - it's been invaluable. Sure some great adventures lay ahead of her in Australia - so we say 'see you soon' not 'goodbye'.

Until next week teamsters