Chris finds out what the future might hold for derelict buildings in Norwich. Plus, we speak to Emma Pooley who won a bronze medal in the time trial event at the World Road Cycling Championships.

Following complaints of contestant humiliation, Nick asks whether you have ever been guilty of laughing at the deluded on the X Factor.

Helen meets the man who gave up life as a fashion designer to run a bed and breakfast in Norfolk and has now written, Samphire Coast, a book about his life. Plus a community farming project in Diss.

Stephen has the top tunes from 1970 and 1989 for One Foot in the Groove. Plus we hear about the latest edition of Let's Talk magazine. And Thetford singer Kenny Bernard is in the studio.

Matthew brings you the latest traffic and travel, news and weather.

Evening entertainment. Call in on 0845 30 50 007 (local rate).

Late night music with the mystery year and Fab 5. Call 0845 30 50 007 (local rate).

BBC Norfolk joins BBC Radio 5 live.

David Webster sits in to bring you the very early breakfast show for the East of England.