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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">This week we continue with the long interval training as we wrap up preparation for the Summerfast 10K race. Next week is an easy taper week.<o:p></o:p></p>
<p class="MsoNormal">You can still sign up for Summerfast at <a href="https://raceroster.com/events/2019/20288/2019-vfac-summerfast-10km">
https://raceroster.com/events/2019/20288/2019-vfac-summerfast-10km</a>. Make sure you select the TRUMF team during registration.<o:p></o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Training this Week<br>
Tuesday July 9, 2019</b> – More long intervals<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 lfo3">
Jog to the eastt end of Imperial trail<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo3">
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 lfo3">
Run 2, 2, and 1 mile at 10k effort with 2 minute rests. This is a longer workout so you can drop the last 1 mile loop if your time is limited.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo3">
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 lfo3">
static stretching<o:p></o:p></li></ul>
<p class="MsoNormal"><b>Thursday July 11, 2019</b> -  Progression 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:l3 level1 lfo6">
Easy run for 10 minutes. <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
Increase your pace to moderate effort (marathon pace if you know it). <o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
For the next 25 minutes, increase your effort slightly every 5 minutes.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
At the halfway time, 22.5 minutes, reverse direction and head back the same way.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
After 35 minutes, regroup and 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:l3 level1 lfo6">
Static stretching for everyone. <o:p></o:p></li></ul>
<p><b>Weekend runs – The long run with faster sections.</b><br>
This week’s long run should be 70 to 80 minutes long with 2 x 10 minutes at a harder effort near the end of the run. It’s a good idea to take along something for hydration and energy.<o:p></o:p></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>
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out
<a href="https://www.triumf.ca/triumf-social-club/triumf-stretch-strength">https://www.triumf.ca/triumf-social-club/triumf-stretch-strength</a>.<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">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>
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 Canada’s particle accelerator centre<o:p></o:p></span></p>
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