[Triumf-running] TRIUMF Walking and Running Group - Week of Aug 29, 2016

[Robert Watt]

Hi Everyone,*

*Get a jump on your fall exercise training plans. Bring your runners and 
shorts to work and join us for the Tuesday and Thursday runs. This can 
be a walk or run/walk session as well.**Everyone is welcome.*
*
*Tuesday - Aug 30**, 2016* - 4 minute repeats
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to the west end of Imperial Trail
  * dynamic stretching
  * 4 x 4 minute repeats at 10K pace with 2 minute rests between.
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Walkers and walk/runners

  * Walk or jog to the same location
  * Mixed walk, jog, or run - your call and you can also get feedback
    from other members
  * Walk or alternate walk/jog back to TRIUMF
  * Stretch at TRIUMF

*Thursday Sept 1, 2016* - 45 minute tempo run or walk or walk/run. Route 
will be determined at start time.
Meet at 12:00 outside the Badge Room

  * 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.
  *   Stretching for everyone.

Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by 
visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob

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