Tonight was an interval session in Sutton Park followed by a litter pick.

The session was 4 x 1 minute, off 1 minute rest, next was 6 x 2 minutes, off 1 minute rest, followed by a 2nd set of 4 x 1 minute efforts to really 'finish the group off'! Everyone worked really well together, it was great to see :)

Straight after the session it was onto picking some litter and we managed one large bag and even found some artwork which we decided to leave in case somebody was collecting it, or they had lost it.

Tonight was some more hill training for the group.

The session was certainly a tough one, with some inter-play with the different energy systems. The session was 4 x 30 second hill sprints to start, this was then followed by the 'ever popular' Kenyan hills, the real 'meat of the session' followed by some 45 second lactic acid producing hill sprints to finish off! Everyone worked hard, with the group working really well together, absolutely fantastic to see :)

Once done it was onto the litter pick, with plenty of litter collected as the sun was going down.

Tonight was the 'first light night' running session and litter pick, so of course we used the park and got on stt ttome Kenyan hills!

Yep the group did 2 sets of 10 minute Kenyan hills on the 3 stage hill in Sutton Park! It really was very tough, but it was great to see everyone working so well together.

Once done it was on to the litter pick. Paul found a 'caution runners' sign which will have a nice 'new home' at the Sutton Park Parkrun. We managed a couple of bags of rubbish before a quick picture in the evening sunshine :)

Yes tonight there was an amazing full moon and it also wasn't raining, we even saw that yellow thing in the sky today!

So tonight's session was a 10 minute tempo effort, followed by 10 tough hill reps of 45 seconds with jog back recoveries to really get that lactic acid built up! You could tell everyone worked to there maximum with everyone bent over with their hands over their knees after the last rep!

Once done we did a slightly different route for our litter pick. The equipment tonight been kindly brought along by Becky who did her 1st GG session. We managed to get a full bag full tonight, with a mixture of cans, cardboard etc, so a top job done :) Hopefully by now the group have got their feet up resting those pretty obliterated legs!