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Hi Everyone,<b><br>
<br>
</b><b>XC running is a blast.<br>
</b>Last week I talked about cross country running. I participated
in one these on Sunday. This is very challenging yet very fun
running. The participants run of grass fields, mulch or gravel
trails, sand, and numerous hills. The race tactics differ greatly
from road racing and effort and pace need to be varied. I encourage
you to try this out. However do practice on similar terrain before
racing to allow for adaptions for uneven surfaces.<b> <br>
</b><br>
<b>Tuesday - Sept 27</b><b>, 2016</b> - Ladder workout on Imperial
Trail<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to the junction west end of Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>1, 2, 2, 3, 4, 5 minutes run at 10K pace with 1 minutes rests
between each.<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.- If you are unsure of effort levels,
do ask.<br>
</li>
<li>Walk or alternate walk/jog back to TRIUMF<br>
</li>
<li>Stretch at TRIUMF<br>
</li>
</ul>
<b>Thursday Sept 29, 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
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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><br>
<br>
Cheers, <br>
Rob<br>
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