DBR Bow Valley Workout for Feb 9, 2023 - my favorite - the "5/5/5"
5 x 3 mins (2R)
5 x 30s hills (jog down recovery)
5 x 15s flat sprints
dirtbags
The 50/40/30 workout. Thursday Feb 2, 2023
This workout features some short, high intensity reps, with minimal rest between each rep, but a good rest between the 3 sets.
Dirtbags Workout Jan 26, 2023 - "Gap Lap TT"
All out to the top of the gap.
DBR Bow Valley Workout Jan 19, 2023 - "CanGOLF 30/30s"
2 x 12 x 30 secs hard/30 secs easy
Refreshments post run @ CanGOLF
DBR workout for January 12, 2023 "Cougar Creek 90s"
10 x 90s hard (2-3 mins jogging recovery)
Dirtbag Runners Bow Valley, workout for December 29, 2022
We'll get in a decent warmup then do 30s hard, 30s easy x 10. We'll jog back down, regroup, then go for round 2.
Forebay 400's - DBR workout for Dec 15, 2022
"Forebay 400s"
400 @ 3k pace (200m easy)
Repeat x 8-10
DBR Bow Valley workout for Dec 8, 2022 "5 x 5 Hills"
This is a fairly tough workout, but the paces will be moderate given that each effort is a full 5 mins. You don't want to go out too hard on this one.
"The Power Plant Fartlek" - DBR Bow Valley Workout for Dec 1, 2022
The Power Plant Fartlek - 8 x 2/2/2
Dirtbag Runners Bow valley Workout, Nov 24, 2022 'The Highline Fartlek'
Dirtbags! Let's meet at the Quarry Lake Dog Park for
Dirtbag Runners Bow Valley workout Nov 17, 2022 "Alpine Club Hills & Flats"
Let's do The Alpine Club Hills & Flats workout tomorrow! It's been a while.
5 mins flats, 2R, 5 mins flats, 2R
3 sets
DBR Bow Valley workout for November 10, 2022. The Wolfpack Fartlek
This continues our theme of blended workouts - a mix of short, snappy 45s sprints, along with some longer fast paced efforts, then a few short hill sprints to finish.