Tonight's running session and litter pick was attended by a feline friend! Yes Jake the cat (saw his name on his collar) was very friendly and kept a beedy eye on the runners making sure nobody was slacking!

Tonight's session was 6 x 30 second fast efforts, off 30 seconds rest, then 10 minutes of tempo running, followed by more shorter lung busting 1 minute efforts, six of those in total.

Once done, Jake the cat followed us for a while on our litter pick around the local housing estate, the most bizarre find on our litter pick was several ping pong balls! A very random type of litter indeed!

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!

Tonight the group certainly picked up the pace with some faster intervals. Yep this week we were back down from our 1k and 2k efforts, to the faster 1 minute efforts, off 1 minute recovery.

16 intervals in total, equalled a very good night's work, followed by a litter pick in the streets we use for our intervals.

Tonight was the running session followed by a park litter pick.

The session was a tough one with 5 sets of 2 minute and 1 minute efforts, all off 1 minute recovery. Everybody worked hard, getting a good session under their belts.

After the stretch it was time for a litter pick as the full moon shined down upon us in the clear evening sky.