SAVE THE DATE - 2026 Beer Mile
2026 BEER MILE ANNOUNCEMENT!!!!
SAVE the date!!!
The 2026 Dirtbag Beer Mile
Andy Reed
Progression 400s on the Dojo!
Dirtbags! Tomorrow we'll revisit an old favorite - Progression 400s.
Double Uphill Moneghetti Fartlek!
2 x 90s
4 x 60s
4 x 30s
4 x 15s
Equal rest.
Canova Progression #1
Dirtbags - well I figure it's about time we started
Benchlands Hill Repeats & Hill Sprints
Dirtbags - well I was expecting a blizzard tomorrow but it seems
Dojo Cut-Downs
1 x 12 mins (6' out 6' back)
2 x 6 mins
2 x 3 mins
Recovery will be around 3 mins.
2 x 8 x 200m hills
Bill Warren Pub night is back team! So let's meet
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