We saw out Jan yesterday with a session in homage to your burning hot furnace of fitness. One of those weeks, happens few times a year, where we dedicate the hour to pace management, speed technique, team work, core strength/endurance, practising and honing new movements patterns and getting cold hands.

The enthusiasm for a pure fitness session was inevitably overwhelming, the joy and elation was palpable, an opportunity to celebrate one's vigour was not to be missed. We got a jog on, then did a casual random question on the move: "what would you like to ban?" Snow a surprising double answer, very small circular haggis, self-checkout counters, Piers Morgan and " stupid fucking people". A good range of answers there.

Into the session we marched - 4 x 40secs | core | 4 x 30secs | core | 4 x 20secs | core - picking our way through our gears, with subtle increments, getting confidence from the knowledge and experience that you can hold and maintain a variety of speeds. Very useful. By the end everyone was positively flying, a joy to see. A final core set saw Mel, Graham and Tim in a blinking match of core strength. Graham's solid effort saw him out at 90secs. Mel did a corking 2mins, but Tim hung in there for an extra few seconds to be crowned King. Tenacious efforts one and all.

This Saturday we roll up for a Parkrun blast at Hackney Marshes, then lend a hand at the Adventure Playground. Going to be quality wholesome kick off to you weekend, sign up here

See many of you on Sat, the rest of you next week, keep up the good fight

B