Spray Hill 30/30s and some preliminary details for Dec 12
2 sets of 8 x 30/30 (that's 30s hard, 30s easy x 8)
The Engine bridge gallop
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
The Hilly 5/4/3/2/1 WORKOUT
A mix of uphill and downhill intensity!
Forebay 400s
12 x 400m, with 200m easy jogging recovery
We'll break these up into 3 sets with longer recovery between sets.
The Halloween Michigan
Dirtbags!! Well this is going to be the last workout of 2024
Strides & Glides tomorrow
Dirtbags - tomorrow a bunch of us are racing the Strides &
Workout for Oct 17, 2024: "Bow River Cut-Downs"
3 x (3,2,1) with equal rest
5 mins between sets
DBR Workout for Oct 10: Park2Pint Recce run (aka 8 x 3 mins)
From Elizabeth!
Alright Dirtbags, let's mix it up this week
"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
Cougar Creek Fartlek
On the slate will be 3 x 10 mins at a moderate effort with 5 mins easy jogging between efforts!
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)
Quarry Lake Cutdowns
5,5,4,4,3,3,2,2 - REST is 2 mins throughout