Dirtbag Runners Bow Valley Workout for January 6, 2022.

Dirtbags! It’s the first workout of 2022!

Let’s meet tomorrow at 6pm at the Quarry Lake parking lot. The plan is a mix of several short/sharp hill sprints, followed by some longer rolling efforts!

The aim is to build up some fatigue in the legs with the sprints, then clear it all out with the longer style efforts. A great way to improve your lactate buffering capacity!

It goes like this:

10 minute warmup jog

4 x 10s hill sprints with full recovery

Jog on over to the Powerline trail

6 x 4 mins with 2 mins recovery.

It looks to be a balmy -15C or so around 6pm, so wear your shorts 😂.

As always, everyone is welcome. Micro-spikes and a headlamp would be an asset!