This week's run was off to a rocky start, with Enfield-to-Haringey traffic off the charts, making me a little late to the party. Luckily Dave was on hand to get things going until I got there.

We were joined by GG newbie Roxi this week, who's trying to get into the running - and started off by voting for the longer run route, which is always a wonderful idea and deserves all the cheering!

We were helping Friends of Tottenham Green dig a new green patch for seeding and planting a few bulbs. The ground was harder than we anticipated and the group worked real hard to break into it, managing to turn the soil across a big strip, while Chi and Julie planted the bulbs.

We started with a big of litter picking to clear the area. We found all sorts: nuts, bricks, plastic. It's a real shame that people are always throwing trash about and it's real lucky there are so many cheery GoodGym-ers out here helping out.

After 40 minutes of all the digging and the twig cutting, it was time to tidy up our things and say our goodbyes.

This week's fitness session focused on press ups and burpees, doing work on the negative movement pattern so the group could train the necessary muscles to build up to the full move. Everyone made a little progress and know how to progress further, with Chi even doing some alternative spider plyometric press ups to finish, before we headed over to the road for some final sprints.

Dave kindly demonstrated the sprinting form for me, so I could get everybody to focus on pushing off that back leg, rather than stepping forwards with the front one.

Real great sprinting all-round, with a quick photo finish and a final sprint to base for stretches.