The ranks were swollen this week, with a few lovely new additions. Tomasz and Katrin ensuring we smashed up and through the twenty mark glass ceiling.

After our weekly aerobic round up, featuring the spitfire team's euphoric tales of 24 hour endurance and a 'meh' parkrun from Helen, it all counts, keep showing up to the two-step party and good things happen.

RWQ formulated by some creative cooperation from Ruth, Helen and James. "What would you put in a time capsule to define the millennium?" I'm not sure I phrased that right actually, think it was "the millennium" or was it the "last millennium"?, either way, retrospectively my answer makes no sense. We had milkshakes, encyclopedias, plastic bags, NOW 7, Trump, Dan's DNA, iPod classic, Harry Potter, climate breakdown evidence, Attenborough documentaries and a random assembly of words to perplex any unfortunate intergalactic recipient.

We sliced through the viscous hot atmosphere to the playground. Our extra personalities and energy allowing us to complete much more than normal. Move loads of massive logs: check | Shift an abundance of woodchip: check | Carry dense unwieldy play apparatus to out of sight location: check | Play table tennis: check | Have a go on DIY seesaw: check. I'd consider that a very solid outing indeed. Ange has invited all next month, August 15th, to use the pizza oven and have a social there after, we're spoiled for choice at Newham. Don't miss this one.

On our way back, we smashed out some hills, to ensure you get a training benefit worthy of your high capacity physiques. 6 - 8 reps, with a high cadence, clean arm drive and a beautiful knee lift - that was the aim. Almost everyone gave it a real good go. And for that I salute you.

Next week's task is tbc, either at Abbey gardens or ensuring our adopted bit of canal down near the Princess of Wales is doing okay. sign up here

Have a good week y'all, get some easy miles in, get some hard miles in, simple right?

See you in 6 days and counting

B