Feb
08
DBR Bow Valley Workout for Feb 9, 2023 - my favorite - the "5/5/5"
5 x 3 mins (2R)
5 x 30s hills (jog down recovery)
5 x 15s flat sprints
1 min read
Latest
Feb
01
The 50/40/30 workout. Thursday Feb 2, 2023
This workout features some short, high intensity reps, with minimal rest between each rep, but a good rest between the 3 sets.
1 min read
Jan
25
Dirtbags Workout Jan 26, 2023 - "Gap Lap TT"
All out to the top of the gap.
1 min read
Jan
18
DBR Bow Valley Workout Jan 19, 2023 - "CanGOLF 30/30s"
2 x 12 x 30 secs hard/30 secs easy
Refreshments post run @ CanGOLF
1 min read
Jan
15
New Years’ Resolutions
Big, sexy workouts look great on instagram, but longevity, enjoyment and health trumps everything!
3 min read
Jan
11
DBR workout for January 12, 2023 "Cougar Creek 90s"
10 x 90s hard (2-3 mins jogging recovery)
1 min read
Jan
04
DBR Bow Valley workout for Jan 5, 2023!! The "millenium tempo"
Dirtbags! Something new tomorrow! Let's meet outside the Canmore Hotel @ 6pm.
Hint: you can catch the start of
1 min read
Dec
28
Dirtbag Runners Bow Valley, workout for December 29, 2022
We'll get in a decent warmup then do 30s hard, 30s easy x 10. We'll jog back down, regroup, then go for round 2.
1 min read
Dec
21
The Coldest Workout of 2022!
Dirtbags! Following on from the theme of the last couple of weeks, we're gonna keep it moving along
1 min read
Dec
14
Forebay 400's - DBR workout for Dec 15, 2022
"Forebay 400s"
400 @ 3k pace (200m easy)
Repeat x 8-10
1 min read