The First Workout of 2024!
Happy New Year Dirtbags! Welcome to 2024, and another year of suffering
Weekly training - I got into Hardrock! - Christmas week
After a decade of trying to get in, I will finally be
2023 - “One last Hurrah!”
Dirtbags!! Well it’s the final workout of 2023! Can you believe
DBR workout for Dec 21, 2023! The 50/40/30
1st set - 8 x 50/10 (50s hard, 10s rest)
5 mins easy jogging
2nd set - 8x 40/20 (40s hard, 20s rest)
5 mins easy jogging
3rd set - 8 x 30/30 (30s hard, 30s rest)
Winter Beer/Spirit Mile 2023
Dirtbags - come on up to the Canmore Nordic Centre tomorrow for
Winter Beer/Spirit Mile!!
It's loosely "a Mile" ie more like 1.5 - 2 miles total, haha.
There is only one event, and there is no prizing, but you will go down in history!
DBR Bow Valley Work out for December 7: "A Christmas Surprise!"
Dirtbags! Dress bright tomorrow and you may win some sweet new Hoka
DBR workout for November 30: The Spray Hill Sprint Pyramid
SPRINTS: 15s, 30s, 45s, 60s, 45s, 30s, 15s
(jog back down between each rep)
2-3 mins recovery
REPEAT Pyramid x 4
Cool down.
DBR Workout 23 Nov, 2023: "The Black Friday F.U"
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
Warming Up. How much? Maybe there is a better option than strides, Dirtbags!
I think the take away is that if you feel terrible on the first rep of an interval style workout (me!!), but then get into it by rep 3 or 4, then it may be worth experimenting with a different warm up, particularly one that involves some longer and harder race style efforts.
DBR workout for Nov 16, 2023
6 x 3 mins hard uphill (jog down recovery)
6 x 20s sprints (walk down recovery)
DBR Bow Valley Workout for Nov 9, 2023: "The 4-8-8"
"The 4-8-8"
4 x 300
8 x 200
8 x 100