DBR Bow Valley workout for Sept 14, 2023 "400s and 1200s"
Dirtbags! Look out, I'm back - although it seems that
Andy Reed
DBR workout for Sept 7, 2023
From Doug who'll be leading!
Thursday Sept 7th , tomorrow’s
DBR workout for Aug 31
Tim Sander will be devising the workout for tomorrow and will post
Dirtbag UTMB Tune-Up Run, August 24, 2023
15 mins WU
3 x 3 min hills with jog down recovery
2 x 1km tempo (flat) with short 90s recovery
Cool down
DBR workout August 17, 2023 - The Dirtbag Triathlon - Run/Swim/Beer
2 sets of 10 x 1 min hard/1 min easy.
DBR workout for 10th August
Doug Evans will be leading a track workout tomorrow night!
Grassi Middle
The "Tank 310 Progression"
The workout will be 5 X (30s easy, 20s moderate, 10s hard)
Repeat x 3 sets with jog down recovery between sets.
4 x 8 hills, 4 up/4 down
After a good warm up jog, we will run 4 mins hard uphill, then turn and run 4 mins down. We'll repeat this times 4.
DBRs Workout July 20, 2023 "Puke-Hill Sprints"
OK DBs! I'm feeling like some Hill Sprints tomorrow. A
DBR workout for July 13, 2023. "60/45/30 Flux"
There'll be some flat running, some moderate climbing, and some quick downhill work, so something for everyone!
DBR Bow Valley Workout for July 6, 2023 'Man Maker with a Twist'
8 x 3 mins (2 up/1 down) 2R (The Man Maker Variation)
OR
9 x 3 mins (The Woman Maker Variation)
BEER MILE 2023
Cans or bottles - your choice. Minimum volume 355mls (12 oz). Lots of bottles do not meet these criteria - be sure to check. Course referee Saira Reed will be checking!