We had 4 men and a lady covering 6km as part of a fitness/pacing drill this week.

For the first time, our planned task did not go ahead due to crazy weather this week. I just couldn't picture us stood in the rain, surveying the beach with soggy clipboards and checklist - so it was postponed.

In its place a fab chance to complete a demanding training run, using all the varied terrains we have on our doorstep. We had a km on road, then sand then a zigzag. Active recovery following by a long long hill climb. Some more active recovery before repeating the sand, road terrain mix-up. Then we made our way back to the pier by means of skipping, butt kicks and the like!

We welcomed new runner Neil to the gang - Neil signed up a while ago but injury had kept him away til today. The injury doesn't seem to affected his fitness - he smashed it!

So what were the stats? We wanted to record our pace across the tasks - we will repeat in the coming months to measure our progress.....

1 km on hard surface Pace: 5.3 min/km

1 km on sand Pace: 6.5 min/km

Progressive hill/step climb plus active recovery down hill Time: 10 minutes

0.5 km on hard surface Pace: 5.5 min/km

Gradual hill climb and descent Time: 7 minutes

1 km on hard surface Pace: 5.5 min/km

1km on sand Pace: 6.0 min/km

Regroup at 6km and dynamic warm down to Pier

Super run guys - thanks for coming along and can't wait to head back to Hope Housing next week for another excellent task!!