What a difference seven days makes, no snow and unfortunately no task!

With a cancellation from Hackney Adventure Playground that I couldn't find cover for it was undoubtedly time for a fitness session. Seventeen fine specimens came together and laid down some hard efforts. Rodrigo making a cameo fresh from Florida , what a treat it was to see the big man don the black t-shirt. Come back dude! Emily and Jo came for their first sessions at GG and GGN respectively, lovely additions to the team , I do hope to see you back on a Wednesday eve.

With kilometre reps to begin with, 2 or 3 depending on how you felt/if you ran The Big Half. Very useful pacing work, with some nailing the increase, some almost doing it....either way it's a superuseful exercise. Prolonged time at faster than 5k pace brings on big physical adaption. I enjoyed the friendly competitive spirit, with the 4min per k group taking chunks out of each other.

Core carving was the next course, a double set to really light up those muscles. With some impressive sounds exiting Graham, I imagine that's what a grieving elk sounds like. The session wasn't just over yet though. Relays to finish the session. Two teams of five went head to head. Practising their sprinting technique and really searching for power on the final straight.

Marvellous night all in all, even managed a pint after. Next week we're at Cody Dock sign up here it will be a gentler session with some volunteering energy in the middle.

See you beauts then!