A swelteringly hot Wednesday, yet with a cooling westerly breeze. Just enough blowy air to make a bit of running, tough gardening and core work manageable but not too tough.

Joined by the superbly scientific duo of Radha and Greta. A doctor and Neuroscientist to join our ever erudite ranks of GG Newham. We welcome you with a warm aerobic embrace.

Abbey Gardens was this week's task, almost exactly a mile...perfect training for the upcoming Mile relays. Curious to find out how fast you can run a mile? Then sign up! Sounds like great team fun. Will be loads of GG people and it's almost on home soil. Including Alice who happens to be running for her club...we shan't hold this against you Al!

We got to our task in good time, without too much perspiration as well. However there was much time to create some hard earned sweat. A mixture of compost turning (a hard deltoid, bicep and tricep work out) some weeding (hand and forearm strength, plus much squatting) and also some water can carrying (a super arm and core workout).

There was even time for me to pull the guys away for a little agility and core work. As local residents sat and enjoyed a glass of white wine in the background, we beavered away. With the knowledge that we're getting a little fitter, doing something pretty good for the community....and that there was cold beer in our fridges at home waiting our return (oh, just me then?!)

We downed tools at 8ish, made our mile journey back and finished with some interval running. An up the pyramid session. As the reps get shorter and shorter, and you get faster - a favourite. Combining speed and strength together. Now all valuable minutes deposited in the bank of fitness...accruing physiological interest as we speak. Great work guys.

Hope many of you can make next week...Super Simon will be covering as I race 3000m in an attempt obliterate an old pb. You guys will have a lovely task lined up!

Happy training

B