For one night only we had Florent join our Group Run - visiting Ipswich from France he came along with his sister and regular Goodgymer Adeline - Is this an opportunity for Goodgym to go Global?

One of our shortest runs tonight but one of the most physical tasks - Just under a mile to get to Brickmakers Wood and meet Rob who had two tasks arranged.

Splitting into two groups with half of us going outside to clear litter and sweep up piles of leaves from the lane leading to the entrance. The other half were given the job of sawing and chopping wood that the Trust sell to raise funds.

I was slightly worried when an axe was offered along with saws to chop the logs - however Tom has previous experience with axe (not suspicious at all!) and after a safety briefing from Rob, he demonstrated super technique at splitting logs. The rest of the group stuck to saws and worked up a fair sweat creating mounds of logs.

The outside group were getting stuck in clearing the lane and did a tremendous job with bags of leaves and litter swept up, hampered only by the timing of the floodlight going off intermitently and needing someone to jump up and down waving to activate the movement sensor - what fun!

On the run back we stopped off for some "Blind Intervals" on the waterfront - a particularly challenging session as the timing of the efforts and recoveries were not revealed so runners don't know how long the effort or the recovery might be!

Super work from all with the intervals ranging from 10 seconds to 45 seconds and recoveries from just 15 seconds but no longer than 1 minute.