2 x 90s 4 x 60s 4 x 30s 4 x 15s Equal rest.

Dirtbags - well I figure it's about time we started

Dirtbags - well I was expecting a blizzard tomorrow but it seems

1 x 12 mins (6' out 6' back) 2 x 6 mins 2 x 3 mins Recovery will be around 3 mins.

Bill Warren Pub night is back team! So let's meet

6 x 1200 (400 hard, 400 harder, 400 hardest) 2-3 min recoveries

8 x 4 mins (or maybe 9) with 2 min recoveries

1/2/3/2/1 minute hills moderately hard to hard with run down recovery, followed by 4 x 1 minute faster on flatter ground

8 x 400 6 x 200

OK Dirtbags! Time to get back to it! Last week's

Hey folks! I should make it back tomorrow before 6PM, so let’

Dirtbags!! A very Merry Christmas to all of you! I continue to