What a great bunch of runners we had in Wandsworth last night. Not only did we have some lovely GG tourism from marathon man Graham and Tom, but we welcomed along Jake to the group. Give them a cheer, good people.

Well done to superstar Sophie who stormed round the running leg of the Blenheim Palace tri, and to Sally, who smashed her first ever Park Run at the weekend. More cheers, please.

This was our last run before the GoodGym Olympics on Saturday, and our final chance to fine tune our split times and track strategy. We had a quick chat about our flag - we're meeting tonight at the Work and Play Scrapstore at 6:45 before decamping to a pub nearby to create our masterpiece if you'd like to join us.

After a few damp dynamic stretches, thanks to the great British summer, we debated everybody's favorite sportsperson. Only one Mo Farah, but several Johnny Wilkinsons?! Tonight's task was at The Venue, a community space which hosts events to bring together local people, run by the lovely Hadas. It was a fairly short run there, but long enough to get us soaked. We dripped in, and divided up into teams to tackle a deep clean of the whole place. We sponged windows, scoured the kitchen, scrubbed the toilets, cleaned the outside area, washed the carpet, and gave the whole place the GG treatment. For which we were rewarded with watermelon, the perfect post-run snack.

Task done, we took ourselves outside to do a round of circuits which, after some very sketchy maths, featured burpee high fives, planks, back-to-back squats, sumo squats, sprints, high knee skipping, press ups, tricep dips and mountain climbers. It was a tough one but there was some high energy circuiting from Team Wandsworth. Well done everyone.

All that was left was to tackle that last pesky hill on the way home, and to stretch it out before having a drink or two at the bar to celebrate Jack's birthday. Talking of drinks, the monthly social for the whole of GoodGym will take place after the Olympics, at The Grafton at 6pm. See you there! In the meantime, why not sign up for next week's run here - we're going to be stuffing envelopes for the RSPCA!