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.