Back to a temporary base at the Copper Box Arena, still waiting for those swimmers to finish up with the European Champs at the Aquatics Centre - why don't they try a real sport and just come for a run with us?! A few fresh faces joined us this week. Alex (who I happened to first meet in a pub last Saturday and nudge to return!) came back to GG Newham after a bit of a break. Patrick, the GoodGym stalwart of stalwarts blessed us with his presence (and his speaker!). Sarah, the new super trainer for Greenwhich came along too. Plus Regulars Carole, Hin, Justin and Tim - the uber team was formed and off we set.

A touch of a diversion to ensure a longer run to the task. We headed away from destination then onto to the canal, for a gentle 3k to The View Tube. A splendidly flat and tranquil run along the waterway - potentially my favourite type of running. Great way to hold one solid pace, without having undulations, traffic, and various other obstacles hindering your flow.

Bethan and Dave greeted us warmly on arrival at The View Tube. A larger structure than I had imagined, in a superb location overlooking The Olympic Park - hence the name. Fitted out with a lovely cafe, a bike repair and hire centre, some art stores and a cracking garden. A social enterprise and community centre, perfect work for us I'd say. The garden is where our benevolence-powered-limbs were required. Sarah and Alex very quickly rolled their sleeves up and began turning some quite large compost heaps. Whilst everyone else began to prune and manage a wonderful little wild garden in the back. Covered by trees, it had a secretive feel about it, a little magical I'd even say! A small little pathway to enter, this is the kind of playground kids absolutely love, well I say kids, I mean myself really. Fancy a game of hide and seek?!

Our final bit of work was to deconstruct and break down some crates and other various structures of wood. Dave, the employee of Viewtube systematically took them apart with precise angled hammer blows. He'd obviously done this before. Tim tried a different approach, which I may have encouraged, 'the stamp' (showing in The West End soon). This comprised of a high jump with bended knees, then a full and powerful leg extension on landing - along with closing your eyes at contact. It worked a treat. Alex, Sarah and Justin were more methodical in their approach. Great work by all.

A bit of rain in the last few minutes of the task did not dampen our spirits. We said our goodbyes and began jogging back to base. A pyramid session with sets of lunges was the finishing touch of the evening. Ensuring some cardiovascular and resistance training benefit to couple with the prior good deeds. Bethan and co. at the View Tube were really happy with our input and difference - you beauties!

See you all next week!

B