Legacy Cut Downs - 2 x (4-3-2-1)

Dirtbags! There was a lot of beer left over from the Park2Pints

Park 2 Pints Course Recce

Dirtbags! This weekend it's the second annual Park2Pints 5km and

TRACK IS BACK! 10 x 600m

Dirtbags! Track is back! Tomorrow - it's time to run

Hoka Mafate 5 demo night: 2 x 10 x 30/30s

Dirtbags! Tomorrow Hoka are joining us to demo the new Hoka Mafate

Quarry Lake Cutdowns

2 x 5 mins (2R) 2 x 4 mins (2R) 2 x 3 mins (2R) 2 x 2 mins (2R) To finish we'll do 4 x 10 sec hill sprints

Park 2 Pints progression #1 - 6x1mile

OK Dirtbags, well with Park to Pints on the horizon, it'

Tank 310 Wolfpack Fartlek

5 x 45s 1,2,3,2,1 min pyramid 5 x 10s sprints

Nuguse's Gram Slam Workout

Warm up 2 x 4 mins tempo (1 min rest) Track - 3 laps, 2 laps, 1 lap ( 1 min recoveries) Repeat x 3 sets

"Floberg's Forebay Fartlek"

3 x 2 mins (with 1 min recoveries) 2 x 4 mins (with 2 min recoveries) 3 x 2 mins (1 min recoveries)

ON shoe demo night - Grassi Lakes Hill Repeats

4 x 1 min (1 min R) 3 x 2 min (2 min R) 2 x 3 min (3 min R) 1 x 4 min

Meadow Hill Sprints

OK Dirtbags! I'm feeling like some Hill Sprints tomorrow (Marta&

Forebay Progression #5

Dirtbags! Progression #5 is here - hopefully you were all there for