19 GoodGym runners arrived ready to help HARCA clear their artificial beach only to find that it had be bagged up earlier in the day by other usurping (but fantastic) volunteers! However our best beach wear was not wasted as with the last embers of the summer sun faded we all hit a tough interval session on a beautiful evening.

Having completed a warm up task we were all taken back to school with a quick game of 'British Bulldog' following by some slightly more sedate running drills. Once fully warm and publicly embarrassed we started out 'sandwich' session.

Instead of sitting around a picnic blanket with goats cheese and grape sourdough goodness we instead found out this actually refers to 20 minutes of pain!

After completing a block of 'threshold' running at around 10km effort we then completed some short, hard fast sprints, before, tired and jelly legged we then completed the top slice of the sandwich with another block of 10km effort running.

The darkness had fallen as we completed the session with a good stretch and jog back to the Arch. Well done all!