It was a lavaly night not to be taken for granite...so rather than a dormant night in, our seven super runners got active.

We started our training session with a quick dynamic warm-up and a flowing run up to Royal Victoria Park ready for a pumicing workout. Our cone shaped course was set with a 100 meter 'floor of lava' for the all out speed efforts.

And then they were off...slow and steady then building up the pace ready for an eruption of speed...and then onto the 'volcano sides' for the recovery. Round and round the ring of fire they went and then with burning legs and lungs it was all over!

Time for a rock solid stretch off to lower the heart rate ready for the return leg back to base camp.

Well done everyone. I lava you all for the effort you put in tonight! (apologies for the gaseous pun-fest that this report has become!!)