Clocks have gone forward and the temperature has dropped - it looks like winter is here! But the dark evening didn't deter 12 Ipswich Goodgymers this evening.

Massive congratulations to Robin who was sporting his brand new black Goodgym T-shirt marking his 50th good deed - the first person in Ipswich to reach the milestone.

Our task tonight was at La Tour Cycle Cafe - a community hub that was playing host to displays and activities as part of the SPILL Festival in Ipswich. Our mission was to help clean and tidy the venue ready for more activities tomorrow.

With the Cafe being only a short distance along the Waterfront, we headed off in the opposite direction to run a loop before arriving to be greeted by Anna. She welcomed the group and called out the various jobs that needed doing - furniture moving, floor sweeping, hoovering, dusting, mopping bathrooms and general tidying up.

As part of the festival huge banners were displayed all around the inside of the huge space that is home to the cafe, as well as sculptures and a wooden boat that will be set alight as part of the festival finale on Saturday.

With the task complete it was back out onto a very chilly Waterfront for a circuits session under the floodlights. With each exercise aimed at working running, muscles, balance and core stability - 45 seconds on / 15 seconds recovery.

A final gentle run back to base and we all rushed home to watch ourselves on TV - BBC inside Out visited us in the summer to film one of our sessions and it was being broadcast this evening.

Watch from 11.00 minutes in: (https://www.bbc.co.uk/iplayer/episode/b0bp1222/inside-out-east-29102018?fbclid=IwAR1NgoW5j2LUBkUPo6PtMiWefIG9ac-zyUbeNRCfpC_awUJq3AwYuL1-cs8)