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Hi Everyone,<b><br>
<br>
</b>Time to burn off the weekend's over indulgences. See you at
12:00 on Tuesday.<b><br>
</b><br>
<b>Tuesday - Oct 11</b><b>, 2016</b> - Track work-out<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>easy warm up jog to the oval at 16th and Wesbrook Mall</li>
<li>dynamic stretching</li>
<li>alternate running 400m at 10K pace and jogging for 200m for 22
minutes</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<ul>
</ul>
<b>Thursday Oct 13, 2016</b> - 45 minute tempo run or walk/run.
Marine Drive out-and-back route this week.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>10 minute easy run as a group then gradually increase pace to
be at half marathon pace near the mid-way time. Turn direction
and collect the group back together. 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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