Our original task fell through tonight due to a breakdown in communication at the task owner's end. So instead of delivering flyers we had a last minute change to litter picking around our base.

We kept the litter pick to a concise area around the Waterfront building bordering the river This meant, with a small group, we could be thorough in a short space of time - leaving more time for a smorgasbord run, incorporating a variety training elements - I like to think there was something for every taste!

With the litter picked - we set off at a gentle warm up pace, adding a few drills before taking on a pyramid interval session 30 secs/ 60 secs/ 90 secs/ 120 secs /120 secs / 90 secs/ 60 secs/ 30 secs (all with 30 secs recovery). We then continued on our way at an easy pace until arriving at Bishops Hill.

Here the challenge was 3 x hill repeats (about 200m each) with downhill recoveries - this was everybody's favourite! And how they all cheered on discovering our route was to continue back up the hill they thought they'd just ran up for the last time. We looped round to head downhill on Cliff Lane taking in a small part of the Great East Run route back towards the Waterfront.

Once back on the flat next to river a final fartlek session came into play, with hard efforts and easy recoveries. The whole run was almost 5 miles with a good portion being done at fast pace intervals or up hill - Fabulous effort from everyone!

*More photos to be added .