The mercury dropped again, some extra fresh temperatures last night. Luckily we were wrapped up, moving and grooving for community good.

One new runner joined our ranks this week, she even threatened to make it a habit, my old pal Paula, the girl has energy on tap and was an effective addition to the team yesterday. Welcome P!

Our quick warm up was finished with a quick chat. Kev and Sharon, getting out and doing good, a mission to be precise and a loong Half Marathon training run. Parkrunners were mentioned, after some superb Saturday displays and new PB's for Ruth, Dan and Tim. Love the feeling of getting a PB. Also noted that Dan, Ruth and Brad have picked up the miles recently, training for their respective target races, their 5k parkrun times are only going to plummet further.

Once at the task we were asked to move radioactive waste and clear some weeds. Not as toxic as Uranium, don't go quarantining yourself just yet, it was only Arsenic! Seems like it's a chemical contained in wood treatment, only poisonous in very large quantities. Reckon we're grand. If you do notice Spiderman like bodily mutations, please seek help, maybe catch a few bad guys first, obviously.

We had enough time this week to go through a great bang for your buck session, over in six minutes, but very useful in building some speed into your endurance engines. Everyone executed it with aplomb, some deliciously paced final reps were witnessed.

Jenny decided that she's had enough of London and is bolting off to Newcastle, we bid her farewell and good luck. Yesterday was her twentieth session, though that big personality had me think she'd been around longer. She'll be missed.

See you beauts same time next week, finally we're going back to Cody Dock, it's been blimmin' ages. Sign up here