Quarry Lake Cutdowns
2 x 5 mins (2R)
2 x 4 mins (2R)
2 x 3 mins (2R)
2 x 2 mins (2R)
To finish we'll do 4 x 10 sec hill sprints
Andy Reed
Park 2 Pints progression #1 - 6x1mile
OK Dirtbags, well with Park to Pints on the horizon, it'
Tank 310 Wolfpack Fartlek
5 x 45s
1,2,3,2,1 min pyramid
5 x 10s sprints
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
"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