Oct
16
Workout for Oct 17, 2024: "Bow River Cut-Downs"
3 x (3,2,1) with equal rest
5 mins between sets
1 min read
Latest
Oct
09
DBR Workout for Oct 10: Park2Pint Recce run (aka 8 x 3 mins)
From Elizabeth!
Alright Dirtbags, let's mix it up this week with a new meeting location - the field
1 min read
Oct
02
"Chill, Thrill & Kill" - DBR workout for Oct 3
3 x (5 x 300m with 1 minute recoveries)
We'll take 3-5 min recoveries between sets.
The goal will be to increase the pace from set 1 through to set 3
1 min read
Sep
25
Cougar Creek Fartlek
On the slate will be 3 x 10 mins at a moderate effort with 5 mins easy jogging between efforts!
Sep
18
DBR workout for 19th Sept: 'The 5/5/5'
5 x 3 mins (2R)
5 x 30s hills (walk down recovery)
5 x 15s flat sprints (full recovery)
1 min read
Sep
11
Quarry Lake Cutdowns
5,5,4,4,3,3,2,2 - REST is 2 mins throughout
1 min read
Sep
04
Dirtbag Workout - for Sept 5, 2024
Dirtbags!
Tomorrow we are going to meet at Strides. The run will start at 6PM, but a few things of
1 min read
Aug
28
Spray Hill 30/30s
Warm up
30s hard
30s easy
Repeat x 10
Repeat x 2
1 min read
Aug
21
BEER MILE TOMORROW!
Dirtbags!! The big day is almost upon us.
The 8th ANNUAL DBR Bow valley Beer Mile is here!
Up for
3 min read
Aug
19
BEER MILE QUESTIONS ANSWERED
A few questions have been coming in re: beer/wine selection criteria, and whether those racing need to supply their
1 min read