Working on barrowed time

After a weekend of incredible racing where humans ran faster than ever before, we celebrated our own GG talent...

• Well done to our runners who did the Oxford Half, the Cabbage Patch 10 and the start of cross-country season!

After a quick warm up where we warmed up our muscles and tested our coordination, we just had time to tell the group what one word our friends would use to describe us. Bossy, tall, short, awkward and um....indecisive. You all missed out brilliant.

Our task last night was for Brentford Residents Association, an organisation set up after Grenfell to improve the lives of people living in the tower blocks in the area.

We set off a nice clip, stopping for a few one legged squats on the way. Myra was waiting for us with lots of spades and wheelbarrows and a massive tonne bag of soil to shift.

Dividing into three groups, shovellers, spreaders and barrowers, we got started on the shifting, while Alan and Jen worked on the woodchip in the very pretty area. The garden is looking pretty great following our last visit a few weeks ago, and is a really lovely place for local people who might not have access to a garden to spend time.

Just over 30 minutes later all the soil was shifted, the spades were put away and we were ready for the off. We made such good time on our run back that we had just enough time for a tough speed session. This week we tackled tabata sprints - exactly the same concept as normal tabata but perfect for us runners! We alternated 20 second hard sprints with 10 second recovery, which means that we reached higher levels of intensity in shorter spurts in a really effective workout. Great work everybody!

A quick cool down and stretch and we were done - are you up for more next week? Hope so! We're off to a local school to lend a hand. See you then gang.