Meanwhile in Westminster despite a record number of attempts by those naughty grey clouds we rolled out to 22 deep to a place called Charing Cross. Why? To hand out food to rough sleepers on behalf of rhythms of life.

Now the task at hand was supposed to take us down to oasis to water some plants but the torrential rain decided that today would not be that day.

A quick briefing on do's, dont's and all things good gym, we were off.

Same deal as previously, it was time get cracking. Peanut butter, jam, bread, crisps, chocolates and of course some fruit all made up into little packages, 25 to be exact.

The route was simple, back streets, side streets and maybe one or two busier roads to keep us light on our feet. We arrived safely and began. Honestly, a few conversations later all our bags were gone to people in an around st martins in the field and most importantly they were happy.

Time to get our sweat on. As usual the question was asked. Long and hard or short and fast on our return. Obviously they went for long, hard and fast so that's exactly what we did. Intervals, drills, step reps and of course a lot of hooooopting and hollllllaring followed by some weaving and screaming. Sounds like a perfect Wednesday night to me.

Thanks for coming, hope you enjoyed and see y'all next week.

Meanwhile in Westminster 6 brave souls braved the humidity and rain and headed down to the Sayers Croft outdoor centre out post at Paddington Recreation ground to attempt to dig a log circle, water the plants, build a compost bin and of course make the area look spick and span.

Now how did we get on? Amazingly of course.

With only a few of you this week and 10k to cover we made light work of getting out the building and we were well on our as we prayed the rain held off just a little bit longer.

Did it? Nhaaaaaa, as if the clouds would be so nice lol.

The further north west we ran the quieter the roads became which meant more chances for running real fast so that's what we did. A few cheeky intervals just before we arrived.

Unfortunately even after the lovely rain we've had the ground was still to hard to dig giant holes for giant logs so we built a compost bin, tidied and swept, litter picked, weeded and collected more logs for what will eventually be a log circles that Sayers Croft will use as a briefing area in the summer months for young people attending their workshops.

We flew through these tasks and as if by magic after breaking up into two groups we flew back to our base and headed home for the night.

Thanks for coming. Hopefully we will see you all next week.

Meanwhile in Westminster on a beautiful bright bright night in our capital 13 brave souls head north to a Sayers Croft out post in search of litter to pick, plants, fruit, veg to water and of course logs to move.

We are always in search of new tasks especially tasks that involve an opportunity to work outdoors with plants and wildlife.

Sayers Croft at Paddington Recreation has been set up as a Forest School specifically to educate local young people on Nature.

After a 5k run there from our base our job was to pick up the litter, give some of the outdoor furniture a good clean, move lots of wood and logs from one point to another and water the plants and planters full of fruit and veg.

With 20 mins on the clock and lots of hands we were done in no time.

A task that was both educational and fun I hope you all enjoyed it.

A steady 5k run back and nothing but smiles as we made our way home through yet more bright bright skies.

Thanks for joining us. See you all next week.