Winter Beer/Spirit Mile 2023
Dirtbags - come on up to the Canmore Nordic Centre tomorrow for
Andy Reed
Winter Beer/Spirit Mile!!
It's loosely "a Mile" ie more like 1.5 - 2 miles total, haha.
There is only one event, and there is no prizing, but you will go down in history!
DBR Bow Valley Work out for December 7: "A Christmas Surprise!"
Dirtbags! Dress bright tomorrow and you may win some sweet new Hoka
DBR workout for November 30: The Spray Hill Sprint Pyramid
SPRINTS: 15s, 30s, 45s, 60s, 45s, 30s, 15s
(jog back down between each rep)
2-3 mins recovery
REPEAT Pyramid x 4
Cool down.
DBR Workout 23 Nov, 2023: "The Black Friday F.U"
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
Warming Up. How much? Maybe there is a better option than strides, Dirtbags!
I think the take away is that if you feel terrible on the first rep of an interval style workout (me!!), but then get into it by rep 3 or 4, then it may be worth experimenting with a different warm up, particularly one that involves some longer and harder race style efforts.
DBR workout for Nov 16, 2023
6 x 3 mins hard uphill (jog down recovery)
6 x 20s sprints (walk down recovery)
DBR Bow Valley Workout for Nov 9, 2023: "The 4-8-8"
"The 4-8-8"
4 x 300
8 x 200
8 x 100
The Ingebrigtsen Hill Workout (variation)
Hard Uphill x 40s
Jog down recovery (usually around 90s)
Repeat x 8
Jog around for 5 minutes
Repeat the whole set
DBR Bow Valley Workout for October 26, 2023 "Flagler's Fartlek"
Warm up jog
5 x 15s sprints on the flat (1 min R)
6 x 1 min hills (1 min R)
5 x 15s sprints
6 x 1 min flats
Cool down
The Quarry Lake Pyramid is back!
Last week was hard - oof! It took me a few days
DBR workout for Oct 12, 2023: "The Lumberjack"
The LUMBERJACK
4 x 90s hard with 2 mins easy jogging between reps
Run 10 mins tempo (comfortably hard 7-8/10) - this will be 5 out/5 back
Jog easy x 5 mins
Repeat the whole thing