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)
2023 Beer Mile
Ok folks. Less than one week to go. Time to peak and taper for the 2023 Dirtbag Runners Bow Valley
DBR workout June 22, 2023. "Beer Mile Peaking workout"
12 x 300m hot laps with 1 lap easy jogging recovery.
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)
