Nov
15
DBR workout for Nov 16, 2023
6 x 3 mins hard uphill (jog down recovery)
6 x 20s sprints (walk down recovery)
dirtbags
Nov
01
The Ingebrigtsen Hill Workout (variation)
Hard Uphill x 40s
Jog down recovery (usually around 90s)
Repeat x 8
Jog around for 5 minutes
Repeat the whole set
1 min read
Oct
04
Oct 5 workout. "Alpine Club hills & flats"
It has been some time since we did the Alpine Club hills and flats workout! One of my favorites (but let's face it they all are haha) - a mix of hills, flats and descents.
1 min read
Sep
27
DBR Bow Valley Workout for Sept 28, 2023 "10 x 90s"
Dirtbags! Andy is down at a coaching conference this week, so I'll be leading tomorrow. Maybe he'
1 min read
Aug
23
Dirtbag UTMB Tune-Up Run, August 24, 2023
15 mins WU
3 x 3 min hills with jog down recovery
2 x 1km tempo (flat) with short 90s recovery
Cool down
1 min read
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
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
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
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