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Quarry Lake Cutdowns

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
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Andy Reed
Park 2 Pints progression #1 - 6x1mile

Park 2 Pints progression #1 - 6x1mile

OK Dirtbags, well with Park to Pints on the horizon, it'
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Andy Reed
Tank 310 Wolfpack Fartlek

Tank 310 Wolfpack Fartlek

5 x 45s 1,2,3,2,1 min pyramid 5 x 10s sprints
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Andy Reed
Nuguse's Gram Slam Workout

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
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Andy Reed
"Floberg's Forebay Fartlek"

"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)
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Andy Reed
ON shoe demo night - Grassi Lakes Hill Repeats

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
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Andy Reed
Meadow Hill Sprints

Meadow Hill Sprints

OK Dirtbags! I'm feeling like some Hill Sprints tomorrow (Marta&
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Andy Reed
Forebay Progression #5

Forebay Progression #5

Dirtbags! Progression #5 is here - hopefully you were all there for
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Andy Reed
The Portland Women's XC Fartlek
dirtbags

The Portland Women's XC Fartlek

4 x (2 mins/90s/60s) - rest (jogging) = intervals 2 mins between sets
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Andy Reed

Halleran’s Hills tonight

From Liz: Allllllright Dirtbags, it's Thursday tomorrow! Let's
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Andy Reed
Liz leading the workout tomorrow!

Liz leading the workout tomorrow!

Team!! I am currently en route to the high peaks of Idaho,
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Andy Reed
Taper Time Hills

Taper Time Hills

Dirtbags! Canada Day got me all confused as to which day of
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Andy Reed
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