It was hot, hot, hot yesterday and several GoodGymers took advantage of the weather to hit the roads, grass and track (at a responsible distance from others) to take on an intense speed session.

It started off with a warm up, and a gentle jog before knocking out 10 X 20 seconds sprints. If that wasn't enough, we recovered ( I say we - I was sitting comfortably on my sofa putting everybody else through the torture) before doing several different length intervals with the goal of making it back to our starting point each time.

Really great work everybody - this was a real toughie but you smashed it!