Last night GoodGym Hounslow ran to Cultivate London, an amazing urban farm and social enterprise in West London which trains unemployed young people in landscaping and horticulture, to smash up a load of wood. It was a lot of fun. They also ran just under 4k, smashed through a speed session and some planking. Heroes!

The weekly news rundown

• Cultivate London is having its open day this weekend. While another mission has been set up to help set up, after 10am when the open day is happening, the team need help shifting four tonnes of soil and creating an area for the chickens (courtesy of Jamie!) which are arriving soon. Sign up here

• If you're up for the double on Saturday, you can then pop down the road to Acton to help City Harvest with a lorry load of their food deliveries which are destined for people in need. Sign up here to make a massive difference this weekend.

• Well done to all the parkrunners, and welcome back to some of the lovely faces we hadn't seen in a while!

Nailing it

After all that news, we popped outside to do our warm up, and to have the great savoury versus sweet debate. With a landslide majority the results are in, and it's savoury all the way. (With the obvious exception of Tatty's salted caramel brownies, obvs).

We set off at a good pace to head over to Cultivate London, using the level crossing as our conditioning break. Ten minutes later we arrived and got stuck straight into the denailing, smashing, hammering and sanding task. The idea was that all the old pallets that had been used by Cultivate London were being turned into useful stands and other pieces for their other nursery garden in Isleworth. This was a great task for getting rid of any residual aggression from the day...

After 40 minutes of hard work, we set off back to Turnham Green for our speed session. This involved a series of short sprints, but trying to keep as close to the time of our first one as possible. The times after four were really close, but it was the bonus fifth sprint that really saw everybody push it hard. Nice running team. All that was left was a final minute's plank of choice to round off the night nicely. Well done on some lovely running and and hard work at the task Hounslow!