Aug
02
The "Tank 310 Progression"
The workout will be 5 X (30s easy, 20s moderate, 10s hard)
Repeat x 3 sets with jog down recovery between sets.
1 min read
Latest
Jul
26
4 x 8 hills, 4 up/4 down
After a good warm up jog, we will run 4 mins hard uphill, then turn and run 4 mins down. We'll repeat this times 4.
1 min read
Jul
19
DBRs Workout July 20, 2023 "Puke-Hill Sprints"
OK DBs! I'm feeling like some Hill Sprints tomorrow. A great way to build some running specific strength,
1 min read
Jul
12
DBR workout for July 13, 2023. "60/45/30 Flux"
There'll be some flat running, some moderate climbing, and some quick downhill work, so something for everyone!
1 min read
Jul
05
DBR Bow Valley Workout for July 6, 2023 'Man Maker with a Twist'
8 x 3 mins (2 up/1 down) 2R (The Man Maker Variation)
OR
9 x 3 mins (The Woman Maker Variation)
1 min read
Jun
28
BEER MILE 2023
Cans or bottles - your choice. Minimum volume 355mls (12 oz). Lots of bottles do not meet these criteria - be sure to check. Course referee Saira Reed will be checking!
2 min read
Jun
25
2023 Beer Mile
Ok folks. Less than one week to go. Time to peak and taper for the 2023 Dirtbag Runners Bow Valley
3 min read
Jun
21
DBR workout June 22, 2023. "Beer Mile Peaking workout"
12 x 300m hot laps with 1 lap easy jogging recovery.
1 min read
Jun
14
Nordic Centre 600s - DBR Workout June 15
Brian's Workout?
1 min read
Jun
07
DBR workout for June 8, 2023. "Nordic Centre 60/60s"
1 minute hard; 1 minute easy; REPEAT x 20.
Simple. Hard. Effective.
1 min read