Dirtbags! Good news and bad news!

Good news is you won't need headlamps tomorrow! Bad news is that a lot of trails are pretty crappy so tomorrow I would recommend microspikes for a little Spray Road action. I was there tonight and there is a decent layer of snow/ice.

So let's meet at the Nordic Centre - usual spot in the dirt lot nearest the main road - 6PM.

We'll jog on up to the Spray Hill for an uphill Moineghetti Fartlek. We've done this one on the track and on the flats but never uphill. I think this will be great as a workout to develop running specific strength!

It goes like this:

2 x 90s hard (90R)

4 x 60s hard (60R)

4 x 30s hard (30R)

4 x 15s hard (15R)

Cool down jog!

Everyone is welcome, see you all there 6PM!