Tonight we headed to the canal for a short litter pick as it was rather nippy. We still got one big bag full of rubbish so all was good.

After are litter pick Liam took us back to St Paul's Square via a slightly different route. Tonight's fitness session was a bit of Fartlek, hence the pun! That's Swedish for 'play with speed', basically unstructured interval training.

The aim was 10 minutes, on a circular circuit around the church. Efforts ranged from 10 secs to 1 minute, with mixed recoveries. Laura worked well, always seeming to have to run up the hill on each effort! Amy pushed hard, keeping going all the way through and Rob and Liam pushed each other along, sticking to each other like glue!

After a great team effort the group headed back to the warmth of 1000 Trades.