Last night Liam, Fiona and Rob went litter picking around the local parks, picking any rubbish up we could find along the way.

Once we had done picked up all we could find, it was onto tonight's fitness session, Hill repeats.

This involved two sessions of 4 minutes hills sprints with a 90-second. Running hard up the hill with a recovery on the way back down, once you reached the bottom of the hill it was then time to run hard back up it. Fiona and Liam did a fantastic job pulling each other up.

Once this pain was over with, and they had both caught their breaths back, it was time to head back to base for a well-deserved sit down and drink - of course we went the slightly longer way back to get the extra KM's in.

We will be back out again next week, it would be great to see you there!