Nuguse's Gram Slam Workout
Warm up
2 x 4 mins tempo (1 min rest)
Track - 3 laps, 2 laps, 1 lap ( 1 min recoveries)
Repeat x 3 sets
Andy Reed
"Floberg's Forebay Fartlek"
3 x 2 mins (with 1 min recoveries)
2 x 4 mins (with 2 min recoveries)
3 x 2 mins (1 min recoveries)
ON shoe demo night - Grassi Lakes Hill Repeats
4 x 1 min (1 min R)
3 x 2 min (2 min R)
2 x 3 min (3 min R)
1 x 4 min
Meadow Hill Sprints
OK Dirtbags!
I'm feeling like some Hill Sprints tomorrow (Marta&
Forebay Progression #5
Dirtbags!
Progression #5 is here - hopefully you were all there for
The Portland Women's XC Fartlek
4 x (2 mins/90s/60s) - rest (jogging) = intervals
2 mins between sets
Halleran’s Hills tonight
From Liz:
Allllllright Dirtbags, it's Thursday tomorrow! Let's
Liz leading the workout tomorrow!
Team!! I am currently en route to the high peaks of Idaho,
Taper Time Hills
Dirtbags! Canada Day got me all confused as to which day of
Beer Mile 2025 is here!!!
At last!!! The 2025, Dirtbags Beer Mile is almost here and I
**BEER MILE/WINE MILE/NA MILE rules**IMPORTANT ***** RULES
Official rules available at [www.beermile.com]
Each competitor drinks four cans
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.