A return trip to Abbey Gardens last night and with the mercury about as low as it goes in London, we still had some hardy souls rocking up - and putting back into the community.

Rosa's excellent Random Weekly Question "If you could see something made in a factory what would it be?" In no particular order we had a great raft of answers: cranes, Ikea furniture, Hundreds and Thousands, chocolate, electric cars, coins, ships, moisturiser, Haribo and this week's winner - because I have a bike fetish - Raleigh bike frames.

Over at Abbey Gardens, it was a classic weeding session. Guided by Xuan's horticultural expertise, we removed some unwanted life to allow the desirables to flourish. Georgie and Matt both had long-lasting battles with a deep rooted foe, perseverance paid off, see picture as they jubilantly lift their prize in victory. The three quarters of an hour flew by as you guys made a sizeable impact on the garden.

Hugely exciting time at Abbey Gardens, so many ideas being actively pursued; from the bee enclosure and now a pitch for new funding to veil the fence with fruit trees and hedgerows. It's a pleasure to help them and be a significant part of that positive change in the community.

To increase body temperature we executed some progressive 15 sec sprints on the way back. Short enough to squeeze into our session, but importantly, hard enough to provide a useful training stimulus. Muscle building - check. Calorie blitzing - check. Mechanics enhancing - check. Happy hormoning producing - check. A gradual exposure to sprints is massively beneficial, full stop.

Next week, we go longer, to The Up Garden sign up here to paint a pergola (rain permitting).

Till next week,

B