Forebay 1200 progressions
6 x 1200 (400 hard, 400 harder, 400 hardest)
2-3 min recoveries
Man Maker/Woman Maker PLUS
8 x 4 mins (or maybe 9) with 2 min recoveries
The Fast & The Spurious!
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
Fire Hall 400/200s
8 x 400
6 x 200
30/30s 2 sets x 8
OK Dirtbags! Time to get back to it! Last week's
Happy New Year! Jan 1, 2026 workout!
Hey folks! I should make it back tomorrow before 6PM, so let’
Posting from 30,000ft on Christmas Eve!
Dirtbags!!
A very Merry Christmas to all of you! I continue to
Cougar Creek Fartlek!
The entire workout will be above the first bridge with the 'ups' being at 90%, and the remainder of each loop at a more moderate 70-75%. Continuous loops, no rest. 1 hour.
Details for Thursday night!
Dirtbags! Time to get your jingle on!
Meet tomorrow at 5:45PM
Dirtbags Christmas Pub Crawl!
A reminder to get signed up for Thursday's event! This
Grassi 10 x 2s
Dirtbags! Tomorrow we will be back on some hills!
On tap -
Halleran's Reverse Fibonacci!
13mins
8mins
5mins
3mins
2mins
1mins
There will be be 2 mins recovery between each effort.