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Hi Everyone,<b><br>
<br>
</b>Regardless of the warm temperatures we will be running on
Tuesday and Thursday however we will stay in the forest.<br>
<br>
<b>Tuesday - Aug 16</b><b>, 2016</b> - Short ladder work out on
Imperial Trail<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to the west end of Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>1, 2, 3, 3, 2, 2, 1, 1 minutes at 10K (or a bit faster) race
pace with 1 minute rests between. <br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<p>Walkers and walk/runners</p>
<ul>
<li>Walk or jog to the same location</li>
<li>Mixed walk, jog, or run - your call and you can also get
feedback from other members<br>
</li>
<li>Walk or alternate walk/jog back to TRIUMF<br>
</li>
<li>Stretch at TRIUMF<br>
</li>
</ul>
<b>Thursday Aug 18, 2016</b> - 45 minute tempo run or walk or
walk/run. Route will be determined at start time.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>10 minute easy run as a group and then for 25 minutes,
gradually increase from an easy pace to a faster pace near the
end and switching direction at the mid-way time. After 25
minutes, collect the group back together, and then do an easy
run back to TRIUMF.</li>
<li> Stretching for everyone. <br>
</li>
</ul>
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>
<br>
Cheers, <br>
Rob<br>
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