On a very hot and humid evening last night's session was a short and fast interval session, getting the legs turning over at a fast pace.

The session was 6 x 1 minute followed by 10 x 30 seconds all off 1 min and the 30 seconds recovery. Well done to everyone who completed it in the conditions! Though by now we've probably all got used to it! It was great to have Judit join us for the first time in Sutton Park.

Once done we got a litter pick done as we headed back to Boldmere Gate.

Tonight the group did a Mona Fartlek for the first time. That's......

2 x 90 seconds 4 x 1 minute 4 x 30 seconds 4 x 15 seconds

All off the same 'float recovery' meaning the recoveries were still at a good pace. It's basically 20 minutes of hard graft on the arena field.

Once done it was onto the litter pick around the car park before a quick picture.

Tonight, was another good session with intervals including 6 x 30 seconds to start with, then followed up with 5 x 3 minute efforts, then 5 x 1 minute efforts. It was certainly a tough one, as you can see most sat down at the end!

The heat wasn't so fierce this evening, but the session certainly was! Once done we completed a litter pick as we walked down the hill back to Boldmere Gate.

Tonight in Sutton Park the group did a tough interval session of 8 x 2 minute efforts with 1 minute rest after each one!

It's certainly a tough one to pace as you can't go real hard like for 1 minute efforts but you need to go faster then 3 minute efforts. Its very good for improving the old VO2 max!

Once done, we got the litter pick done as we headed back down the hill back to Boldmere gate.

This morning Steph, Padmeya and Jonny helped out at St Anthony's Residential Home.

This was an exciting new session helping the home to get ready for their garden festival in August. Even the Birmingham Mayor came along to see the great work GoodGym do :)

Allister who organised the task, warmly greeted us and it was on with the task which was sanding and then painting the benches, you can see the before and after pictures and also weeding the flower bed.

The sanding smoothed the benches so that they were ready to paint. It was then on with the painting. After a stop for lunch provided by the home it was onto painting the last bench.

As you can see GG painted 3 benches.

The home were so appreciative of our efforts that before I even got home I got a lovely WhatsApp message from Allister thanking us so much for our help and how much of a difference we had made :)