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
workout
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.
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.
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!
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)
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
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)