Jan
08
Daniel's Cruise Intervals! 6 x 5 mins (1 min rest)
6 x 5 mins with 1 min recoveries.
Not too quick, not too slow!
1 min read
Latest
Jan
01
Happy New Year! Time for a Spray Hill Pyramid to kick things off!
1,2,3,4,5,4,3,2,1 mins with equal rest.
1 min read
Dec
25
Boxing Day Rip!
Dirtbags! Merry Christmas to all of you!
We are going to run tomorrow, but in a break from tradition, we’
Dec
18
The Cougar Creek Fartlek
4 blocks of 10 mins, run at a steady (moderate) pace, but with a twist.
Every 2 minutes we'll pick the pace up for 30 secs, then settle back in to our steady pace for the next 2 mins.
After 10 mins we'll take a couple of minutes rest, regroup some, then go again.
1 min read
Dec
11
The First Annual Dirtbags Christmas Brewery Glow Crawl
Dirtbags! Tomorrow is going to be a fun one! The first of many, I hope!
The First Annual Dirtbags Christmas
1 min read
Dec
04
The Wolfpack Fartlek - December 2024 edition
The WOLFPCK FARTLEK
5 x 45s
1,2,3,2,1 min pyramid
5 x 10s sprints
1 min read
Nov
27
Spray Hill 30/30s and some preliminary details for Dec 12
2 sets of 8 x 30/30 (that's 30s hard, 30s easy x 8)
1 min read
Nov
20
The Engine bridge gallop
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
1 min read
Nov
13
The Hilly 5/4/3/2/1 WORKOUT
A mix of uphill and downhill intensity!
1 min read
Nov
06
Forebay 400s
12 x 400m, with 200m easy jogging recovery
We'll break these up into 3 sets with longer recovery between sets.
1 min read