The inclement weather of yesterday didn't bother Newham's finest one iota, bodes well when we're rocking up 20 + in a blimmin' all day deluge. I got sodden multiple times, hence onto my final rain jacket with name printed on the shoulder (my mum didn't put it there...ha ha), luckily James showed up with plastic bags on his feet, smoothly taking the spot light with him.

We welcomed Beth on her first run with the clan. First of many perhaps?Also Siobhan as she returned for her first session in three months after an intrepid solo expedition around the 'Stan' Countries. Welcome home Queen of The Newham Gram.

RWQ delved deep into our sauciest desires, not that you dirty dog, literally: "what's your favourite condiment?" We've done it in the past, but it's a good 'un, so we did it again. We had the classics: brown sauce, ketchup, mayo, burger sauce, mint sauce, soy sauce. The spice brigade: tobasco, chilli oil, encona x hot. The 'posh': dijon mayo (did someone say that?!), aioli (I can't pronounce this without making a ridiculously exaggerated mouth movement). The niche: HP Fruit Sauce - i googled it, it's a thing.

2miles later we arrived at destination, dry as a bone and personally overdressed. Matt took seemingly an eternity to come and meet us, but there was a crash nearby to be fair. But we cracked on as soon as he arrived. Clearing out a section of the dock, where they intend to relocate the main shipping containers with offices etc. We shifted a load of wood planks, metal grills and random poles. Others clipped and trimmed the foliage. Some swept with speed and rhythm. We were done and dusted in 20mins, reckon that would've taken a single person half a day or so. Lovely work. This dock was pretty run down a few years back, out of use, nothing going on. It's now a community hub, with exhibitions, fairs, festivals, party boats, ecology field trips and a plan to bring the dock back into working order. YOU were part of that.

A chosen few honed some speed and technique work to finish. 6 x 20s with 30s recovery. Short, but enough to bring about a training effect at the end of a run. Bravo to the brave sprint boshers of the bridge. Technique and intensity fused together for a finishing stimulus.

Next week we go to the adventure playground, a short run, with a social after on site using their outdoor pizza oven. We'll nab an early fitness session, then roll up our sleeves for the task before kicking back. Sign up here

Folkestone go-getters have a corking run, cafe, swim, pub....etc. Looking forward to the updates, who's gonna have that warm glowing PB feeling in the cafe? Time will tell, in both senses.

Nice one team, till next week

B