DBR workout for Oct 12, 2023: "The Lumberjack"
The LUMBERJACK
4 x 90s hard with 2 mins easy jogging between reps
Run 10 mins tempo (comfortably hard 7-8/10) - this will be 5 out/5 back
Jog easy x 5 mins
Repeat the whole thing
Oct 5 workout. "Alpine Club hills & flats"
It has been some time since we did the Alpine Club hills and flats workout! One of my favorites (but let's face it they all are haha) - a mix of hills, flats and descents.
DBR Bow Valley Workout for Sept 28, 2023 "10 x 90s"
Dirtbags! Andy is down at a coaching conference this week, so I&
SpongeBog Triangle! DBR Workout for Sept 21, 2023
Dirtbags! It's been a while since we've run
DBR Bow Valley workout for Sept 14, 2023 "400s and 1200s"
Dirtbags! Look out, I'm back - although it seems that
DBR workout for Sept 7, 2023
From Doug who'll be leading!
Thursday Sept 7th , tomorrow’s
DBR workout for Aug 31
Tim Sander will be devising the workout for tomorrow and will post
Dirtbag UTMB Tune-Up Run, August 24, 2023
15 mins WU
3 x 3 min hills with jog down recovery
2 x 1km tempo (flat) with short 90s recovery
Cool down
DBR workout August 17, 2023 - The Dirtbag Triathlon - Run/Swim/Beer
2 sets of 10 x 1 min hard/1 min easy.
DBR workout for 10th August
Doug Evans will be leading a track workout tomorrow night!
Grassi Middle
The "Tank 310 Progression"
The workout will be 5 X (30s easy, 20s moderate, 10s hard)
Repeat x 3 sets with jog down recovery between sets.
4 x 8 hills, 4 up/4 down
After a good warm up jog, we will run 4 mins hard uphill, then turn and run 4 mins down. We'll repeat this times 4.