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 for some decent place to run. The best
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.
Dirtbag Runners Bow Valley Workout for March 9, 2023 "The Lumberjack"
4 x 90s hard with 2 mins easy jogging between reps
10 mins tempo
Jog easy x 5 mins
Repeat the whole thing
DBR Bow Valley Workout for Feb23, 2023. "Sponge Bog Surges!"
We'll surge hard up the short steep climb for around 10 seconds every lap.
Bring a headlamp, some spikes and a good sense of humor, it's gonna be cold!
DBR Workout Feb 16, 2023 "38 MINS UPHILL"
The key here is to keep the pace moderate otherwise you WILL blow up. 38 mins of uphill running. What could be better.....
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
