Second longest day of the year yesterday, we fittingly had some long term achievements to celebrate too. Rosa's two hundredth run and the return of old GGN Leader, Kirsty, after 7 or so years. What a treat of an evening.

The clan jogged down the canal after discussing the train strikes, an unusually political yet relevant 'RWQ'. General consensus was in favour of strikes, just. The Princes met us at Cody Dock - wonderful to see Sharon back in action - where Basia got us straight to work. We put our ovaries on immediately and began to fluidly fill in all the blanks spots with a thin layer of white paint, a mist coat, as Hils informed me it's called. The perfect dosage of work as had finished up by 7.55pm, Basia did an almost involuntary rap, then we jogged off into the distance.

The benefit of having a champion triple jumper amongst the ranks is they know a thing or two about...jumping - Kirsty expertly put us through an awesome plyometric based mini-session. Incredibly effective for developing bounce and force into the floor, I was actually geeking out on studies earlier in the day - fate?

Well done again to Rosa, punching through the two hundred ceiling, a fantastically consistent presence ever since your first run. Bringing laughter, hangover stories and an affinity for clipboards to the table, amongst other things. Kirsty, great to see you, the starting ingredient for GGN was you, that's kind of cool, do comeback again.

Next week we head to a brand spanking new project over in Wanstead, it's a great idea - sign up here

Till then,

B