Nov
20
The Engine bridge gallop
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
1 min read
Latest
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
Oct
30
The Halloween Michigan
Dirtbags!! Well this is going to be the last workout of 2024 where we WON"T need our headlamps
1 min read
Oct
23
Strides & Glides tomorrow
Dirtbags - tomorrow a bunch of us are racing the Strides & Glides Run/Ski event.
I realise this isn&
Oct
16
Workout for Oct 17, 2024: "Bow River Cut-Downs"
3 x (3,2,1) with equal rest
5 mins between sets
1 min read
Oct
09
DBR Workout for Oct 10: Park2Pint Recce run (aka 8 x 3 mins)
From Elizabeth!
Alright Dirtbags, let's mix it up this week with a new meeting location - the field
1 min read
Oct
02
"Chill, Thrill & Kill" - DBR workout for Oct 3
3 x (5 x 300m with 1 minute recoveries)
We'll take 3-5 min recoveries between sets.
The goal will be to increase the pace from set 1 through to set 3
1 min read
Sep
25
Cougar Creek Fartlek
On the slate will be 3 x 10 mins at a moderate effort with 5 mins easy jogging between efforts!
Sep
18
DBR workout for 19th Sept: 'The 5/5/5'
5 x 3 mins (2R)
5 x 30s hills (walk down recovery)
5 x 15s flat sprints (full recovery)
1 min read