We had another great run this Wednesday. We did run a training session invented by famous Aussie Marathoner Steve Monaghetti, the Mona Fartlek, and finished off clearing leaves off an outdoor gym and kids playground in Holborn.

Im homage to the lengthy way I described the Mona Fartlek here is the run report highlights in complicated jargon based talk descriptions!

Team leaf bag stuff competiton

We broke into 3 teams, each recieving a number of bin bags and and pair of gloves each (3 left hands still count Polly!). We then proceeded shove as many leaves as humanly possible into the bin bags.

We made it into a competition- with the team bringing home the least weighty bags having to do an outdoor gym based forfeit. It fell to team 2, who failed to keep an eye on their bags and had them pilfered by the other teams. After a brief moan they got on with it. I have never seen Steve's legs turn over so fast as he and Pritesh hammered out a 40 second flat out burst on the cyclo machine!

Running based Russell Square triangle/toblerone mixed pace shenanigans

We went to Russell Square and ran a Mona Fartlek. Here's a concise explanation....

a continous run where you alternate fast paced running with steady or slow jogging. You run the following faster bursts followed by slower jogs of the same duration; 2 x 90sec, 4 x 60 sec, 4 x 30 sec, 4 x 15sec. Faster paced running should start at 75% effort and get faster!

Anyway we ran slightly less than Steve Monaghetti but it was still a tough workout and we all did an amazing job. As Louis Walsh might say 'you made it yours...and you nailed it' (does he still say stuff like that? i have no idea these days).

Anyway we done it good, so we jogged back to the centre together and celebrated a PB. Not a running based one but our lovely Paul Bown whos birthday it is today! Happy birthday Sire!

I also forgot when handing out accolades last night (nice one Chris and Steve!) that Becky G has reached 250 good deeds lately. Whooooop whooooop. Nice work!