Last night in Hounslow started with party rings, marshmallow cakes and by welcoming lovely new runners Audrey and Saule to the group. Give them a cheer, Hounslow!

After a run down of the week's news, a reminder that the Christmas party is going to be on the 8th December at the Battersea Arts Centre and a quick talk about the task, we moved outside to brave the cold and do some dynamic warm ups. And also to find out what everybody's favourite crisps are. All the important stuff.

With our heart rates up, and having discovered that we love skips, kettle crisps, vegetable crisps for the health conscious, and tortilla chips, we were ready for the off. Tonight's task was just over 2.5 k away, and we took the outward leg nice and steady, just stopping for a few wall sits and quick jumping jacks.

We made it to Ealing Road Baptist Church, which also acts as a food bank and homeless shelter, in no time at all, and were greeted by one of the men who uses the shelter. With Jeremy and Saule taking on the toughest job in the very dusty cellar, Andy, Natasha, Will and Audrey started on the various tasks in the food bank. Jo (whose high point of the night was discovering a chocolate unicorn - did anyone actually see where that went?), Jennifer, Remy and Alex tackled the cleaning jobs in the kitchen, hall and bathroom. There was also clothes to sort for the community, including a rather nice cape (we think) and lots of other little jobs that the team smashed through super quickly.

Which meant more time for the core blast. Hurrah! We were lucky enough to be able to take advantage of the lovely warm room to do our fitness session tonight, rather than yomping about in the mud outside. So we thought we better make it count. With two sets of five exercises aimed at working our abs - essential for efficient running and helping to prevent injuries - we spent 15 minutes doing planks, crunches, reverse crunches, Russian twists, bicycles and much more. Who is feeling it today?

With another 2.5k run in front of us, we hit the road and used the long straight section to the half way point to do some fartlek. This speed work is tough, but great training. We ran the last section as a team to finish off the night with some stretches and a well-earned pat on the back.

Next week we're tackling some tasks at a charity which supports people with long term mental health issues, Friends of Cathja. Sign up here to lend a hand.