Monday nights Tower Hamlets run set off from the usual location - Hollybush community center but at a unusual time - A little bit late.

With the usual trainer Tom Crags unable to make the run and with me arriving late it was with thanks to the quick wit and wisdom of Rich Foster and David Misstear to keep everybody organised and happy.

After a quick intro and photographic briefing from our guest Good Gym photographer John Hunter we headed to our canal track for the evening.

We ran out and back pyramid intervals down the canal. Out for 1 min get back in less time, Out for 2 mins get back in less time and you guessed it out for 3 mins and back in less time.

With everybody refusing to call it a day and head home we went to mile ends big green bridge and ran 5 hard hill sprints. Big shout out to David (Who ran 6 hills) and John 'Hard man' Beirne (un prompted burpees, press-ups and clapping pressups when ever he was still for a second)

Thanks all. Till next time.

Byeeeeee.

Will