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Hi Everyone,<b><br>
</b><br>
Congrats to Stefan Paul for placing 1st in his age group and 4th
overall at the Great Climate Race held on Saturday in Stanley Park.
Well done. <b><br>
</b><br>
It is a tough time of year to get out for runs but it is a great
time to start building a base for spring training. There are less
than 6 months to go until the Sun Run so mark April 23rd on your
calendars and start the build up.<b><br>
</b><br>
<b>Tuesday - Nov 1</b><b>, 2016</b> - Pyramid workout <br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>easy warm up jog the west end of Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>2, 3, 4, 5, 4, 3, and 2 minute runs at 10K+ pace with 1 minute
rests<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<ul>
</ul>
<b>Thursday Nov 3, 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 or faster pace near the mid-way time.
Turn direction while gradually reducing the pace 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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