Boxing Day Rip!
Dirtbags! Merry Christmas to all of you!
We are going to run
Andy Reed
The Cougar Creek Fartlek
4 blocks of 10 mins, run at a steady (moderate) pace, but with a twist.
Every 2 minutes we'll pick the pace up for 30 secs, then settle back in to our steady pace for the next 2 mins.
After 10 mins we'll take a couple of minutes rest, regroup some, then go again.
The First Annual Dirtbags Christmas Brewery Glow Crawl
Dirtbags! Tomorrow is going to be a fun one! The first of
The Wolfpack Fartlek - December 2024 edition
The WOLFPCK FARTLEK
5 x 45s
1,2,3,2,1 min pyramid
5 x 10s sprints
Spray Hill 30/30s and some preliminary details for Dec 12
2 sets of 8 x 30/30 (that's 30s hard, 30s easy x 8)
The Engine bridge gallop
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
The Hilly 5/4/3/2/1 WORKOUT
A mix of uphill and downhill intensity!
Forebay 400s
12 x 400m, with 200m easy jogging recovery
We'll break these up into 3 sets with longer recovery between sets.
The Halloween Michigan
Dirtbags!! Well this is going to be the last workout of 2024
Strides & Glides tomorrow
Dirtbags - tomorrow a bunch of us are racing the Strides &
Workout for Oct 17, 2024: "Bow River Cut-Downs"
3 x (3,2,1) with equal rest
5 mins between sets
DBR Workout for Oct 10: Park2Pint Recce run (aka 8 x 3 mins)
From Elizabeth!
Alright Dirtbags, let's mix it up this week