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Andy Reed

Andy Reed

Forebay 400s - Beer Mile tune up - 400m x 16 (200R)

Forebay 400s - Beer Mile tune up - 400m x 16 (200R)

4 x 400m with 200m easy AND repeat this x 4 with a couple extra mins recovery between sets.
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Andy Reed
**IMPORTANT** More sponsors needed! Team Beer Mile Rules

**IMPORTANT** More sponsors needed! Team Beer Mile Rules

Dirtbags, I am still looking for a few more sponsors for Beer
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Andy Reed
Forebay Progression #5

Forebay Progression #5

Dirtbags! Progression #5 is here - hopefully you were all there for
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Andy Reed
BEER MILE 2025 INFO & CALL FOR SPONSORS!

BEER MILE 2025 INFO & CALL FOR SPONSORS!

A reminder for all Bow Valley Dirtbag Runners! THE RACE OF THE
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Andy Reed
La Sportiva Prodigio Pro demo; "CNC 2/2/2 figure 8s"

La Sportiva Prodigio Pro demo; "CNC 2/2/2 figure 8s"

2 mins EASY 2 mins MODERATE 2 mins HARD Continuous
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Andy Reed
Flagler's Tempo & Hills!

Flagler's Tempo & Hills!

8 mins at marathon pace (effort 6/10) 2 mins recovery 5 x 3 min hills (with 2-3 mins recovery) 2 mins recovery 8 mins at marathon pace (effort 6/10)
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Andy Reed
BEER MILE INFO & tomorrow's workout - Powerplant Switchbacks and Flats!

BEER MILE INFO & tomorrow's workout - Powerplant Switchbacks and Flats!

SAVE THE DATE - BEER MILE info below ⬇️ ....And for tomorrow'
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Andy Reed
The Quarry Lake Cutdown!

The Quarry Lake Cutdown!

2 x 5 mins (2R) 2 x 4 mins (2R) 2 x 3 mins (2R) 2 x 2 mins (2R) 4 x 10 sec hill sprints
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Andy Reed
ONE MILE HILL
dirtbags

ONE MILE HILL

1 mile uphill x 4 Jog down recovery
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Andy Reed
Salomon Gravel shoe, Pizza, Beer and 6 x 3 mins
beer

Salomon Gravel shoe, Pizza, Beer and 6 x 3 mins

2 mins hard, 1 min harder, 2 mins easy x 6
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Andy Reed
Forebay 4 x 10mins progression #4

Forebay 4 x 10mins progression #4

4 x 10 minute blocks Each block will consist of 4 x (1:15 steady, 1:15 hard)
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Andy Reed
Track is Back! 10x600 (300R)

Track is Back! 10x600 (300R)

10x600m (2 laps) with 300m easy jogging between laps.
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Andy Reed
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