DBR workout for Sept 7, 2023

From Doug who'll be leading!

Thursday Sept 7th , tomorrow’s Dirtbags.

Andy and Saira are away bagging some peaks.

Andy asked me,Doug , to lead tomorrow’s night’s workout.

I thought we should meet at the Nordic Centre in the usual spot at 6 pm. Then we would jog out to the Fore Bay as a warm up with a few strides for about 10 minutes or so.

Then using the 100 m markers we would complete 8 sets of 200, jogging slowly for 100 m in between.

Then a 2 min recovery plus to regroup.

Then we would do 5 times 300, with 100 m slow recovery between each.

Then 5 times 30 seconds fairly hard.

The Bill Warren pub night is closed for the season so if people want we could pick a spot to go afterwards.

PS any one racing on the weekend might want to hold back the effort on these intervals.