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Hi Everyone,<br>
<br>
This week we will run around a hilly 1 mile loop in the forest. This
course is intended to improve your speed and endurance as well
strengthen key muscle groups. <br>
<br>
The weather looks to be wet and about 10 degrees so dress
appropriately.<br>
<b><br>
Training this week</b><br>
<br>
<b>Tuesday - Mar 1, 2016</b> - Hilly mile loop - <b>see map below</b><br>
Meet at 12:00 outside the badge room<br>
<br>
Walkers or walk/runners - Please feel free to join us. <br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to junction of Sasamat and Imperial trails
(about 2km)<br>
</li>
<li>dynamic stretching</li>
<li>2 or 3 loop at 10k race effort (not pace) with 2 minute rests<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Mar 3, 2016</b> - 45 minute tempo run. Route will be
determined at start time.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>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.</li>
<li> Stretching for everyone. <br>
</li>
</ul>
<br>
<img alt="" src="cid:part1.01050203.02040807@triumf.ca" height="499"
width="1519"><br>
<br>
Please feel free to pass this message along to others at TRIUMF.<br>
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href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a class="moz-txt-link-freetext"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a>
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