The Canova Hill Circuit!
Run 1 minute
30s squat jumps
Run 1 minute
30s High Knee skips
Run 1 minute
30s Split Squat Jumps
Run 1 minute
30s Butt kicks
Run 1 minute
Sprint 10s
Repeat x 3
DBR workout for 30th January. 'Ingebrigtsen Hill Workout' - 2 x 10 x 40s hills
40s hard up - easy jog down, regroup.
2 sets of 10 reps.
DBR Bow Valley Workout for January 23! 30/30s x 10 x 2
Dirtbags!
It's time for the next progression in our 30/
4x10 mins Flux: progression #2
4 x 4 x (1:45 steady/45 fast)
Daniel's Cruise Intervals! 6 x 5 mins (1 min rest)
6 x 5 mins with 1 min recoveries.
Not too quick, not too slow!
Happy New Year! Time for a Spray Hill Pyramid to kick things off!
1,2,3,4,5,4,3,2,1 mins with equal rest.
Boxing Day Rip!
Dirtbags! Merry Christmas to all of you!
We are going to run
The Cougar Creek Fartlek
4 blocks of 10 mins, run at a steady (moderate) pace, but with a twist.
Every 2 minutes we'll pick the pace up for 30 secs, then settle back in to our steady pace for the next 2 mins.
After 10 mins we'll take a couple of minutes rest, regroup some, then go again.
The First Annual Dirtbags Christmas Brewery Glow Crawl
Dirtbags! Tomorrow is going to be a fun one! The first of
The Wolfpack Fartlek - December 2024 edition
The WOLFPCK FARTLEK
5 x 45s
1,2,3,2,1 min pyramid
5 x 10s sprints
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