[Triumf-running] TRIUMF Walking and Running Group - Week of July 4, 2016

[Robert Watt]

*Hi Everyone,

*
*Tuesday - July 5, 2016* - 1 mile loops - start at Imperial, south on 
Sasamat, right of Hemlock, right on Imperial, and back to start point.
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to the *east* end of Imperial Trail
  * dynamic stretching
  * 2 or 3 loops at 10K pace with 90 second 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 July 7, 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 and then for 25 minutes, gradually increase from
    an easy pace to a faster pace near the end and switching direction
    at 12.5 minutes. After 25 minutes, slow down to 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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