dirtbags The Boat Launch Pyramid 1 min hard (1 min recovery) 2 mins hard (1 min recovery) 3 mins hard (1 min recovery) 2 mins hard (1 min recovery) 1 min hard (1 min recovery)
fartlek The Up Hill Moneghetti Fartlek 2 x 90s hard (90R) 4 x 60s hard (60R) 4 x 30s hard (30R) 4 x 15s hard (15R)
dirtbags DBR Workout for 14 March! 12 x 400m WARM UP 400m hard, 200m easy x 4 Repeat x 3 sets (with 3 or 4 mins to regroup) COOL DOWN
dirtbags The 60/40/20 Fartlek 60 secs Moderate Effort 40 secs Hard Effort 20 secs Give'Er 2 mins easy jogging REPEAT x 8
dirtbags DBR Workout for Jan 25, 2024 - "FAST 400s" The goal is to pace the 400s at around your 5km pace (if you know what that is!) 3 x (4 x 400m) @ 5km pace
dirtbags DBR workout for January 18, 2024 "The Rundleview Rip" Dirtbags! It's looking like -20 ish tomorrow at 6PM so
dirtbags 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)
workout DBR Workout 23 Nov, 2023: "The Black Friday F.U" 2 mins hard, 1 min harder, 2 mins easy Repeat x 6