Tonight, was another good session with intervals including 6 x 30 seconds to start with, then followed up with 5 x 3 minute efforts, then 5 x 1 minute efforts. It was certainly a tough one, as you can see most sat down at the end!

The heat wasn't so fierce this evening, but the session certainly was! Once done we completed a litter pick as we walked down the hill back to Boldmere Gate.

Tonight in Sutton Park the group did a tough interval session of 8 x 2 minute efforts with 1 minute rest after each one!

It's certainly a tough one to pace as you can't go real hard like for 1 minute efforts but you need to go faster then 3 minute efforts. Its very good for improving the old VO2 max!

Once done, we got the litter pick done as we headed back down the hill back to Boldmere gate.

This morning Steph, Padmeya and Jonny helped out at St Anthony's Residential Home.

This was an exciting new session helping the home to get ready for their garden festival in August. Even the Birmingham Mayor came along to see the great work GoodGym do :)

Allister who organised the task, warmly greeted us and it was on with the task which was sanding and then painting the benches, you can see the before and after pictures and also weeding the flower bed.

The sanding smoothed the benches so that they were ready to paint. It was then on with the painting. After a stop for lunch provided by the home it was onto painting the last bench.

As you can see GG painted 3 benches.

The home were so appreciative of our efforts that before I even got home I got a lovely WhatsApp message from Allister thanking us so much for our help and how much of a difference we had made :)

Tonight the running club was slightly adapted as it was somewhat hot and muggy! I'm not sure anybody has mentioned it on social media!

The session was 10 x 30 second efforts followed by 10 x 20 second efforts off less recovery, definately a good one to get some speed in ones legs!

Afterwards it was onto the litter pick as we headed back to Boldmere gate.

Tonight we were back with the running club in Sutton Park, after a short break, followed by a new GG task at Our Place Support.

Tonight's interval session was 8 x 1 minute efforts off, 1 minute rest, followed by a 3 minute break, then another 8 x 1 minute efforts! It certainly was a tough one, but it was great to see everyone working well together.

Once done we headed to Our Place Support, where we were greeted by Danielle and our task was to weed the garden used by visitors to the charity who enjoy the quiet space.

We managed to weed a good half of the garden in 30 minutes or so, great job. Danielle was very appreciative of our efforts, commenting on how much better it looked. We''ll be back next month to finish the job :)