DBR workout for April 25 - The Quarry Lake Pyramid
1 min hard (1 min easy)
2 mins hard (1 min easy)
3 mins hard (1 min easy)
2 mins hard (1 min easy)
1 min hard (1 min easy)
2 MINS RECOVERY
REPEAT x 3 sets
Flagler’s Fives - DBR workout for April 18
Grant will be leading this one tomorrow folks! Let’s call it Flagler’s Fives!
“Hi Dirtbags. While Andy recovers
The Final Marathon Taper workout 😁
10 x (1 min ON, 1 min OFF).
The 30-90 FARTLEK
OK - Dirtbags!
The weather is once again thwarting my precision planning!
So here's my thought - let&
The Boat Launch Pyramid
1 min hard (1 min recovery)
2 mins hard (1 min recovery)
3 mins hard (1 min recovery)
2 mins hard (1 min recovery)
1 min hard (1 min recovery)
Salomon Shoe Demo tonight
A quick additional point for tonight!
Salomon will be demo-ing their Thundercross and Spikecross shoes.
Arrive a few mins early
The Up Hill Moneghetti Fartlek
2 x 90s hard (90R)
4 x 60s hard (60R)
4 x 30s hard (30R)
4 x 15s hard (15R)
DBR Workout for 14 March! 12 x 400m
WARM UP
400m hard, 200m easy x 4
Repeat x 3 sets (with 3 or 4 mins to regroup)
COOL DOWN
Workout for tonight!!
Andrew Cotterrell will be leading tonight! It’s the same workout we didn’t do last week, so meet 6PM
The 60/40/20 Fartlek
60 secs Moderate Effort
40 secs Hard Effort
20 secs Give'Er
2 mins easy jogging
REPEAT x 8
