Alpine Club Hills & Flats!
Dirtbags!
Grant Flagler has kindly agreed to lead the run tomorrow!
The
The "Dam, Andy is tapering again...." workout
Up and over x 10
2 min recoveries
Halleran’s Ten Minute Tempo Runs!
Dirtbags! Liz will be leading things tomorrow. See below from Liz!
“Let&
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)