On a lovely early summer evening it was great to be back on the canal.

We headed off to do our litter picking job and then bumped into Balal a fellow GoodGymer, fresh from his appearance on Countdown! Well sort of, it was filmed in March, but was shown on Tuesday, if you want to check him out on 4OD!

After he'd told us a few stories about the show, we dropped the rubbish bags off at Aston Lock and Balal took the pictures and took our litter pickers back to 1000 Trades.

The rest of us headed along the canal before doing 8 mins of Kenyan Hills near Aston Uni. After the 8 mins we all did one last flat out hill sprint (there's always time for one more!!) before heading back to 1000 Trades.