A small but perfectly formed group gathered for our first daylight Group Run this year - with Kerry sporting his brand new black Goodgym T-shirt -(literally just out of the packet), earned on his 50th good deed last week and Mitch back again following his Goodgym debut last week also.

Tonight was a "Plogging" task

“Plogging” is combining jogging with "plocka", the Swedish word “to pick”. The idea being you pick up litter while running.

Our destination was Holywells Park where we could combine plogging with a specially requested "Hills" fitness session. This special request was made by Lizzie on our FB page during the week, when I asked what would people like as a fitness session. Lizzie was the only one to reply.

With no other proposals - Hills it was!

On arriving in the park we split into two groups - we'd brought litter pickers and bags - one group heading to the top of the park and working down while the other started at the bottom. 3 bags of rubbished collected with the oddest finds being a flat football and a chair leg!

So the hill session commenced with the first few being short intervals - effort up / recovery down - lulling everyone into a false sense of reasonable comfort. Then came the "sting" 10 mins of long intervals - the park providing a fabulously winding uphill path through lush green grass.

What fun we all had - and how everyone loved Lizzie's suggestion!

Finally we head back to base taking in a large chunk of the Great East Run Course that passes through the park, before taking a steep downhill on Cliff Lane and flattening out along the Waterfront, where we added a few "back to front" sprints in train formation to complete our Plogging & Hills set.