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<p class="MsoNormal">Hi Everyone,<span style="mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal">I will not be able to join you this week so If someone can lead the group through the sessions that would be great.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Training this Week<br>
Tuesday Nov 20, 2018</b> – Track work out<br>
Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
Jog to the track at Wesbrook and 16th<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
dynamic stretching <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
6 to 8 x 800m (2 laps) at 10K pace with 200m jogs between each one<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
easy jog back to TRIUMF<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday Nov 22, 2018</b> - Tempo run<br>
Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
We will either go on the Council Trail route or on Marine Drive<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
10 minutes of easy warmup run.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
12.5 minutes at a strong pace<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
12.5 minutes at a bit faster pace<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
10 minutes of warm down pace as we make our way back to TRIUMF.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l2 level1 lfo4">
Static stretching for everyone. <o:p></o:p></li></ul>
<p><b>Weekend runs – </b><b>70 to 80 minute easy run<br>
</b>If you did a long run in the past weekend do another one this weekend and add 5 to 10 minutes more to it. You should be doing over 60 minutes on these runs. This week’s goal is 70 to 80 minutes. It’s OK to take walk breaks but keep the walk portions brisk.
The effort level should be on the easy side.<b><o:p></o:p></b></p>
<p><b>Alternate run days or cross training</b><br>
If you want to run more than 3 days a week, do treat the extra runs as recovery runs. You should be able to converse easily during these.<br>
Consider doing strength training. There are many routines designed for runners. Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself.<o:p></o:p></p>
<p class="MsoNormal">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 href="http://lists.triumf.ca/mailman/listinfo/triumf-running">
http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a 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<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<div>
<p class="MsoNormal"><b><span style="font-family:"helvetica neue";mso-fareast-language:EN-CA"><o:p> </o:p></span></b></p>
<p class="MsoNormal"><b><span style="font-family:"helvetica neue";mso-fareast-language:EN-CA">Robert Watt<o:p></o:p></span></b></p>
<p class="MsoNormal"><b><span style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA">Group Leader – Information & Systems Technology Windows Team<o:p></o:p></span></b></p>
<p class="MsoNormal"><span lang="FR-CA" style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA">t 604.222.7477<o:p></o:p></span></p>
<p class="MsoNormal"><u><span lang="FR-CA" style="font-size:10.0pt;font-family:"helvetica neue";color:#0563C1;mso-fareast-language:EN-CA"><a href="mailto:watt@triumf.ca">watt@triumf.ca</a></span></u><span lang="FR-CA" style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA"><o:p></o:p></span></p>
<p class="MsoNormal"><span lang="FR-CA" style="font-size:9.0pt;mso-fareast-language:EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><b><span lang="FR-CA" style="font-size:10.0pt;font-family:"helvetica neue";color:#00B0F0;mso-fareast-language:EN-CA">TRIUMF</span></b><span lang="FR-CA" style="font-size:10.0pt;font-family:"helvetica neue";color:#00B0F0;mso-fareast-language:EN-CA">
Canada’s particle accelerator centre<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA"><a href="http://www.triumf.ca"><span style="color:#0563C1">www.triumf.ca</span></a> @TRIUMFLab<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA">4004 Wesbrook Mall<o:p></o:p></span></p>
<p class="MsoNormal"><span lang="EN-US" style="font-size:10.0pt;font-family:"helvetica neue";mso-fareast-language:EN-CA">Vancouver BC V6T 2A3 Canada<o:p></o:p></span></p>
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<p class="MsoNormal"><o:p> </o:p></p>
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