Healthy double digits closing in on 20 yesterday eve. With fresh faces Jamie, Jo and Huffy grafting and laughing through their debut GoodGym jaunt. Siobhan back from Hong Kong, Edoardo and Charlene back from 'doing other stuff' - seemed like a while since i'd seen you'll? Katie getting stuck into her second session. Plus GoodGym spiritual leader and all round nice guy, Ivo, making a rare but always welcome appearance. Congrats on your baby girl!!!

Mobile Garden City was on the agenda for the second consecutive week, suiting some of your desires for a shorter run. But before we dashed off into the sunset holding hands, we did our weekly random question. "Favourite running or cycling route in London?" A pattern quickly emerged, Limehouse Cut, Vicky Park and Regents Canal - firm faves of the East London massive. By the way - that's you! Asides from Graham who likes running around the roads of Paddington, Alice loves a bit of Epping Forest to escape the city. I too like a woodland, Highgate Woods to be exact, i'm often seen running around there without a lead or an owner.

A brisk jog to our destination, a quick lowdown from the Gardener Vicky on what to do...and we were off. 5 Shearers and 11 weeders, with an interval structure to keep the pace and stimulation levels up. As per normal, energy levels were high. Shears were clicking and clacking every second, and weeds were being uprooted and composted with a nice efficiency. 30 mins later and we were done. With vast piles to show for it, the evidence of your combined efforts.

We finished off our slot with 10 x 10sec 'hard'. Idea is to execute sprinting biomechanics, providing neuromuscular training and sharpening up those fast twitch fibres for your glorious sprint finishes. They say speed session have a trickle down effect into your slower, longer runs - this is what we were targeting. 'Twas a pleasure watching you gallop like gazelles.

See many of you at next week's session, sign up here

ps. lovely grub and pint shared with some of you at Here East - more of that.

Have a great week

B