Big news on the night we pruned and sprinted around Colchester town centre. Firstly we welcomedPaul to our merry group and I hope you enjoyed our sometimes peculiar but effective way of getting fit and doing good...

Secondly our hero of 21 good deeds, Dan cycled from John o' Groats to Lands End with just a sleeping bag and few pairs of socks! Epic.

Thirdly on the agenda was the Olympic team consisting of me, Ella, Jade and the Susie who stormed and destroyed North Hill during our sprint training. (As did everyone else - I am jealous that I could not join in). I never predict sporting outcomes but it is a certainty that Colchester will return heroes through racing and baking.

As I mentioned after we dead-headed the baskets in Vineyard Street, Crouch Street and Balkerne Hill we made our way from Pam's house to the home of hill sprints - North Hill. I asked for maximum effort up the hill and total recovery down and that is what I saw. After that we went to the quiet and tranquil Castle Park to stretch and and be mindful before saying goodbye...

Until next time mi amigos.