Good to be back amongst my favourite, eclectic and jovial volunteering tribe, a week away pursuing track racing was enough. Low ambient clouds, fourteen fine specimens and a job to do at Cody Dock...the scene was set.

Fleet-footed Pheobe returned after a long absence, good to have our painting perfectionist/sprinting power-house back with the team. However, we were without Alice, which was a bit peculiar - get that back sorted out soon please.

Weekly Random Question this week "name your modern sporting hero?", some claimed I recycled this, I firmly refute that(!), but we may have 'evolved' an old question. Rosie kicked things off with a french war martyr, yup. We also had Mo Farah pop up a few times, Denise Lewis, a tubby York FC striker, Tony Adams, Beth Tweddle, Chicken Bolty, a Canadian Sprinter and Terry Henry (what a stud).

Post chin wag we glided east beside the canal, to the docks. On arrival it transpired they just had a major renovation plan accepted - seemed like kind of a big deal - expect a large transformation at Cody Dock, soon. A simple painting and staple removing 30mins for us. A diligent effort, was hard to see the before and after effect with the white over white, but reckon in day light it'll show. Nice graft team GGN.

Rolled a little pyramid session on the way home, 4 x [30secs, 20secs, 10secs], this is a great little sharpener session two to three days out from a race. Just about managed to regroup you cats so we got the last few sets in together. Fluid running.

ps. Thanks for the confectionery bites Sharon, congrats again to our 100 + heroine!

pps. sign up here for our school sesh next week, everyone loves a school sesh.

See you beauts then, have a groovy weekend and enjoy the extra degrees and potential blue skies.