Prior to heading out into the wind we celebrated the weekend achievements with a number of regulars having done the Tarpley 10 or 20 mile race locally and Colchester Nick completing the Brighton Half Marathon.

It was a very simple task tonight - litter picking a fairly small grassy area right on the edge of the river on behalf of Rivercare. It was dark and the "bat lights" were put to good use seeking out rubbish among the long grass. We managed to fill two large bags with an array of debris.

Once the litter was picked we headed to the floodlit Suffolk College grounds for a challenging pyramid interval session - only 30 secs recovery between each set of effort s ranging from 30 secs to 2mins 30 secs and back down the other side.

Everyone put in a great shift to maintain a good pace throughout particularly those who had 20 miles in their legs from yesterday!

Another fab Goodgym evening and, as Tom pointed out at the end of the night, there was something missing... it wasn't raining for the first time in weeks!!

We started by celebrating Daniela's 50th good deed achieved during the Community Mission at Ranelagh School on Saturday..... it's taken a few weeks to get over the line but another GG Ipswich black shirt achieved - Congratulations!

We also welcomed Laura along as a visitor to Ipswich from Tower Hamlets. Hope you enjoyed the evening and we may see you again.

Our task destination is one of the closest to our base so we incorporated some relay intervals into the short run up to Brickmakers Wood, where Rob greeted the team and set out the jobs he wanted us to do.

The main chore was to clear some rubbish into a skip and move a mound of logs (as a result of tree felling) from outside into the warehouse and pile them neatly. They also need some fire wood sawn and bagged ready for selling to raise funds. Alongside this was some generally tidying the area for a visit for University students tomorrow.

As usual the gang got stuck in enthusiastically with wheel barrows, loaded with logs flying to & fro. The massive pile of elm logs reducing outside and stacking inside, while in another area Daniela, Laura and Eleanor were sawing furiously to create bags of firewood.

Finally there was lots of gentle sweeping up (trying not to cause excessive dust!). Once again we managed to achieve a huge amount in a short time - helping out at Brickmakers is always satisfying and it feels great to be able to help such a wonderful charity.

We then headed off to the floodlit grounds of Suffolk College for a team relay with runs or jumps based on a pack of cards before heading to the pub to mark Daniela's mile stone with cake!

A big welcome to Jonathan making his Goodgym debut this evening.

Out on our run the first challenge of the night was to overcome Bishops Hill before we started posting flyers on behalf of the BHF shops in Ipswich.

The aim of the task tonight was to publicise the BHF shops taking furniture and electrical items and hopefully generate lots of donations for them.

Splitting into two enthusiastic teams a significant residential area amounting to around 300 leaflets delivered was covered in super quick time.

What goes up must come down... so our run back took in the satisfying down hill of Cliff Lane and onto the Waterfront, where we stopped under the floodlights for some shuttle run intervals.

A line of cones laid out and the effort interval was to the cone number chosen by the random number generator - ME!

The first few efforts being simple single shuttles which progressed to two back to back efforts and then in pairs. Some hard work was done by all and the finale was the Dusty Bin treble interval of 3-2-1.

Oh how everyone laughed as they went through that one !

Top Notch work all round.

A big thank you to those who came along tonight with the weather looking pretty grim beforehand - we achieved a lot on behalf of BHF

Making my way to Goodgym tonight I thought there's a good chance I could end up on my own. It was dark, cold and pouring with rain - not the best night to be out posting leaflets through doors!

How could I doubt the hard core runners of Goodgym Ipswich. Brittany and Richard were already there when I arrived and were soon joined by Phil, Keith, Nick, Rich and Robin.

So the weather had severely dented our numbers on the final week of the January Challenge but we had an enthusiastic band for the task of delivering flyers promoting the BHF Charity Shop in Rose Hill.

We actually delayed our departure by a few minutes to see if the rain would ease - basing this on the fact that our flyers would be turned to mulch in the monsoon conditions. This turned out to be a stroke of genius and as we left the University the rain eased then stopped completely! For the rest of the evening we never had a drop of rain - fortune favours the brave!

Our flyering route took us up the very steep Cliff Lane and all roads off it as well as part of Nacton Road delivering over 200 leaflets, which will hopefully generate more donations to the BHF shop.

We headed back to the Waterfront - still dry - and paired up for a shuttle run / circuit session, before a gentle cool down run back to base.