2023 Beer Mile
Ok folks. Less than one week to go. Time to peak and
dirtbags
DBR workout June 22, 2023. "Beer Mile Peaking workout"
12 x 300m hot laps with 1 lap easy jogging recovery.
Nordic Centre 600s - DBR Workout June 15
Brian's Workout?
DBR workout for June 8, 2023. "Nordic Centre 60/60s"
1 minute hard; 1 minute easy; REPEAT x 20.
Simple. Hard. Effective.
DBR workout for May 25, 2023: "THE 10/10/10"
10 x (1 min hard/1 min easy)
10 x (30s hard/30s easy)
10 min tempo
Highline Run, May 18, 2023
....I am going to suggest that we forego our usual high octane interval session, but instead head out for a very leisurely jog along the Highline trail
DBR Bow Valley Workout - May 11, 2023 - "Halleran's Hill Pyramid"
Warm up jog to start.
5 min hard up, 3 min easy down.
2 min hard up, 1 min easy down.
1 min hard up, back to the bottom.
Repeat x 3.
We finish with 5 x 10 seconds hill sprints all out.
DBR Bow Valley workout for April 27, 2023 "Quarry Lake 10 x 2"
This is a moderately stressful workout in terms of load, with some speed injection, so a great primer for those of you heading out to Vancouver for a 42.2km jaunt next weekend!
"Spray Hill Ladder" : DBR workout for 13th April 2023
3 x 3 mins (3R)
3 x 2 mins (2R)
3 x 1 min (1R)
1 MILE HILL; Deadman Repeats
1 mile up hill exactly.
Turn around, jog on down, and repeat x 4.
The Buddy Fartlek, DBR workout for March 30, 2023
Dirtbags. I've been running around like a mad person looking
DBR workout March 23
After the warm up we'll do 6 x 10s hill sprints with 90s recovery; we'll jog easily for 5 mins then do 6 x 30s hill sprints with 90s recovery.