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 a bit of Highline fun tomorrow. 6pm, as
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
