[Triumf-running] TRIUMF Walking and Running Group - Week of Apr 25, 2016

Robert Watt watt at triumf.ca
Tue Apr 26 08:01:49 PDT 2016


Hi Everyone,

It looks like yet another nice day for a run, jog, or walk. With the Sun 
Run behind us it is now time focus on maintaining or building fitness. 
It will be easy to push running or fitness goals to the side but do keep 
it going. Also encourage your work mates to participate in our sessions 
and let them know that walking, jogging, or a mix is welcome.

*Training this week*

*Tuesday - April 26, 2016* - 1 km forest loops
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to junction of Huckleberry and Hemlock trails
  * dynamic stretching
  * 3 or 4 loops at 10k pace with 2 minute recovery walk/jog.
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Walkers and walk/runners

  * Walk to the same location and do one loop with light running intervals
  * Walk or alternate walk/run back to TRIUMF
  * Stretch at TRIUMF

*Thursday April 28, 2016* - 45 minute tempo run or walk or walk/run. 
Route will be determined at start time.
Meet at 12:00 outside the Badge Room

  * 10 minute easy run and then for 25 minutes, gradually increase from
    an easy pace to a faster pace near the end and switching direction
    at 12.5 minutes. After 25 minutes, slow down to an easy run back to
    TRIUMF.
  *   Stretching for everyone.

Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by 
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group


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