Pizza, Beer & Trailrunning - what could be better - DBR Workout May 9, 2024
6 mins tempo (3 mins out, 3 mins back)
Rest for 2 mins
6 x 30s hard/30s easy
Rest x 2 mins
REPEAT for 2 sets
DBR workout for May 2, 2024 - "Power plant Hills & Flats"
Dirtbags! Elizabeth Halleran will be leading the charge tomorrow evening!
Meet 6PM at the Rundle boat launch on Rundle drive
DBR workout for April 25 - The Quarry Lake Pyramid
1 min hard (1 min easy)
2 mins hard (1 min easy)
3 mins hard (1 min easy)
2 mins hard (1 min easy)
1 min hard (1 min easy)
2 MINS RECOVERY
REPEAT x 3 sets
Flagler’s Fives - DBR workout for April 18
Grant will be leading this one tomorrow folks! Let’s call it Flagler’s Fives!
“Hi Dirtbags. While Andy recovers
The Final Marathon Taper workout 😁
10 x (1 min ON, 1 min OFF).
The 30-90 FARTLEK
OK - Dirtbags!
The weather is once again thwarting my precision planning!
So here's my thought - let&
The Boat Launch Pyramid
1 min hard (1 min recovery)
2 mins hard (1 min recovery)
3 mins hard (1 min recovery)
2 mins hard (1 min recovery)
1 min hard (1 min recovery)
Salomon Shoe Demo tonight
A quick additional point for tonight!
Salomon will be demo-ing their Thundercross and Spikecross shoes.
Arrive a few mins early
The Up Hill Moneghetti Fartlek
2 x 90s hard (90R)
4 x 60s hard (60R)
4 x 30s hard (30R)
4 x 15s hard (15R)
DBR Workout for 14 March! 12 x 400m
WARM UP
400m hard, 200m easy x 4
Repeat x 3 sets (with 3 or 4 mins to regroup)
COOL DOWN
