"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
Dirtbag Workout - for Sept 5, 2024
Dirtbags!
Tomorrow we are going to meet at Strides. The run will
Spray Hill 30/30s
Warm up
30s hard
30s easy
Repeat x 10
Repeat x 2
BEER MILE TOMORROW!
Dirtbags!! The big day is almost upon us.
The 8th ANNUAL DBR
BEER MILE QUESTIONS ANSWERED
A few questions have been coming in re: beer/wine selection criteria,
BEER MILE 2024
**** BEER MILE 2024 **importantA reminder for Thursday August 22.
THE RACE OF
Forebay 400s!
Tomorrow's flavour will be 12 x 400m.
We'll split this into 3 sets of 4 x 400m
Rest between 400s will be 90s; rest between sets will be 3 mins
DBR workout for August 8. Halleran's Harvey Heights Special. 12 x 90s.
Dirtbags! Elizabeth Halleran will be leading the charge tomorrow.
Refreshments will be
The Forebay Peloton Workout, August 1, 2024
It's a peloton style workout - we run in small, similarly paced groups in a line. The person at the back picks the pace up and runs to the front of the line where they drop in and ease off a touch. The next person at the back then runs to the front. On and on - you get the gist.