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Hi Everyone,<br>
<br>
The countdown continues. There is now just under 4 weeks to the Sun
Run. Do get out and put in the mileage by running (or walk/run) at
least three times per week. <br>
<br>
If you are not doing the Sun Run do join us for the workouts
anyways. We always have a good time.<br>
<b><br>
Training this week</b><br>
<br>
<b>Tuesday - Mar 22, 2016</b> - <b>Ladder workout</b><b></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 west end of Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>1, 2, 3, 3, 4, 5 minute runs at 10K pace with 1 minute rest
between each except 2 minute rest after 4 minute interval.<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Mar 24, 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>
<br>
Please feel free to pass this message along to others at TRIUMF.<br>
If you prefer to not receive these emails, you can remove yourself
by visiting <a class="moz-txt-link-freetext"
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>
<br>
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