A chilly Suffolk evening saw a merry band of Goodgymers set off for a steady 2 mile run incorporating the dauntingly steep Cliff Lane, ending up exactly where they started! This was deliberate and not down to my poor navigation skills.

Tonight's task was right outside our meeting point and involved litter picking part of the waterfront for Rivercare. Aiming to prevent litter, and plastic in particular, ending up in the river. On other occasions we have carried out litter picking we've collected a variety of unusual objects, but tonight's memorable items was limited to Kerry's finding of a battered, discarded umbrella.

With the steady run done and the litter pick complete, everyone gathered for a pyramid interval session - efforts increasing from 30 seconds up to two minutes and back down again, with 30 seonds recovery between each effort. A tough but rewarding session and everyone worked super hard throughout - in fact you were all too fast for my photography skills!

I found it pretty cold standing with the stop watch and shouting at everyone......however I didn't get a lot of sympathy as the fatigue from my pyramid workout set in!

Terrific work from everybody!

Next week we head to Castle Hill Community Centre for the final Group Run of the year an a some festive celebration too! Don't miss it !- sign up HERE