We swerved the precipitation last night for a bone dry fitness assault in The Olympic Park.

Angela couldn't be at the adventure playground, with a poorly child. So instead we delved into some movement and effort. But not before our RWQ : " If you could pick any job, where pay wasn't a factor, what would you do?" Artists and authors came out of the wood work, conservationists and chefs, RSPCA workers and musicians, fun-employed GoodGymers and Joke Shop owners, plus my favourite this week - 'Head of Global Wildlife'.

We kicked off our session with 4 x ~500m, a little compare and contrast to earlier in the year. Objective: get quicker each rep, but only by a few seconds. A resounding success, most did just this, showing great control of speed under fatigue. These ~ 2min reps are a superb training tool, not a flat out sprint, but a controlled hard run, they increase your maximum oxygen uptake and are known as VO2 max workouts.

Small selection of core work came next, leg throws, plank twists, partnered paloff resists and some box jumps. Finishing off the set with some flat out 15 sec sprints, nothing gets you as fired up as a flat out sprint. Recruiting the explosive muscles harnessed in the box jumps to make you go further and faster.

Superb work one and all, especially Richard, on his first session - we'll be back doing good next week at the school, sign up here

If I haven't harassed you enough about Saturday: Sign up here for parkrun takeover (volunteer, pace?, or just run if no space). Or here for tree planting.

See you lot Saturday or next week

Have a goody

B