Hoka Tecton X4 demo night! Grassi Lakes 6x3min hills
Alright Dirtbags! Tomorrow you can slide your feet into the Western States
Forebay Progression #3
Well Dirtbags, tomorrow is the final Bill Warren pub night of the
Boat Launch Fartlek
2 mins hard, 1 min harder, 2 mins easy
Let's repeat x 6 (perhaps with a bonus if we have time!)
La Sportiva demo. "Gap Lap - 60s hard, 30s easy ......"
Dirtbags! We have more new shoes to sample tomorrow, and a stellar
Adidas shoe demo tomorrow - ROAD workout - 3/3/3 x 5
That's 45 mins of work. A great session and these shoes will make you wonder why you ever wear anything other than a plated super shoe.
The Reverse Michigan!
Dirtbags! Apologies for the late post!
Tomorrow we are going to do
1 min hard, 1 min easy x 20
Dirtbags! Let's meet at the Nordic Centre again tomorrow 6PM.
Asics demo night tomorrow
4 x 4 mins @ 10km pace; 2 mins jogging between reps
2 x 2 mins @ 5km pace; 2 mins jogging between reps
2 x 1 min @ 5km pace-10s/km; 2 mins jogging between reps
2 x 30s fast and smooth; 2 mins walking between reps
**** BEER MILE 2026 **** important information
A reminder for this Thursday July 30. THE RACE OF THE YEAR!
BEER MILE/WINE MILE/NA MILE rules
IMPORTANT ***** RULES. Official rules available at [www.beermile.com]
BEER MILE Each
Beer Mile Race Prep
Warm up
2 x 800m ( 2 min recoveries)
4 x 400m (2 min recoveries)
4 x 200m (2 min recoveries)
4 x 100m (2 min recoveries)
To finish, 1 mile steady
Cool down
Addendum - apologies - Beer mile is in 2 weeks! July 30
Sent that last post out without checking!!
Beer mile is July 30