Yesterday's close knit clan used their Wednesday to rack up some easy conversational miles, help out a local school and do a little speed work to finish. Quality evening if you ask me.

A random weekly question this week that made us trawl through our previous GG experiences "what's your favourite GG task?" Throwing furniture off a stairwell came up several times, painting a shipping container at mobile garden city, a few keen on adventure playground's mulch workout, a couple of Cody Dock fans, some luckily liked the bench painting at the school (coming up) and we even had a non Newham task to mix it up, cue faux outrage!

With Paul away, Mark led us at the school, essentially painting, all pretty straightforward stuff - great headway made. Two benches finished very neatly, a couple of planters given another lick of paint and we commenced painting a shed for good measure. Effort!

The team dabbled in a bit of a speed session to finish, 5 reps with a roughly 2min recovery. Some of you went out fast and dug in. Others worked their way almost academically into the session, finishing with some monumental sprints. Both methods get a bravo, all about pushing harder than normal, creating a stimulus and having fun. Maybe tie that loop into one of your runs, and do a couple of fast laps when you fancy it?

Just another quick reminder that the GoodGym Olympics is under two months away, i'd love our awesome group and unique team spirit to be represented on the day. see details here there's a range of events from serious to downright silly and everything in between. Or just come down and have a drink and a cheer. Get it in the diary now guys 3rd August

I'll wrap up my ramblings now - see you next week squad, at Cody Dock, sign up here

Have a goody

B