An unexpected fitness session sprung upon unsuspecting runners. The evening rain caused Manor Park to make the call that a watering task wasn't worthwhile, they'll report back with more useful tasks soon, they want a memorable opener. This gave us a window of athletic opportunity - and we seized it.

After a natter in Stratford we made our way to the Olympic Park. With old timer, Mel, joining her chums once more, we were buoyed, a pleasure to have her back. Shame we never saw Eugene, but wedding attire ain't going to buy itself, hope you got something to complement those cracking calves.

A longer progressive warm up completed; training stability, coordination, speed and power. We then began the main session, six bridge sprints off a minute recovery. Focus was on top-end speed - increased muscle fibre recruitment, technique building and delayed calorie burn effect. Some fast and ferocious efforts out there. A small bodyweight circuit to conclude our session in the gorgeous evening light.

Apologies for those expecting something else - however, next week we are actually at a community garden. Sign up here for some local horticultural based joy.

Till then,

B