Dirtbag Runners Bow Valley Workout, November 3, 2022 "Spray Hill 30/30s"

Dirtbags! Well Winter is here and we're gonna need some headlamps tomorrow, so dress warm and get that lamp charged up tonight.

I just had a jog on up Spray Hill and it's in great shape. Micro-spikes or no spikes (trail shoes) will be fine tomorrow, unless things change drastically.

For tomorrow's workout I am thinking we should get in a little 30/30 hill action.

Let's meet at the Nordic Centre at 6pm. If you are new to the group we meet in the first dirt parking lot on the left, nearest to the main road.

We'll jog on up to the bottom of the Spray Hill then do 30s hard, 30s easy x 8. We'll keep on moving up the hill throughout the rest periods. We'll regroup part way up, then continue on up the hill for a second set of 8 x 30/30.

That second set will get us quite a way up the hill so there will be a decent cool down jog back to CNC.

Hope to see everyone there!

All abilities are welcome.

Remember your headlamps!

And I suspect The Wood will be serving beer afterwards, who knows....