[Triumf-running] TRIUMF Running Group - Week of Nov 7, 2016

[Robert Watt]

Hi Everyone,*
*
O my oh my. I think there may be a running boycott at TRIUMF. More 
likely we are busier these days and finding it difficult to get away 
form the office. That's understandable however do keep in mind that you 
will feel better if you can get out for a run a few times a week. Kudos 
to those of you who have been getting out.
**
*Tuesday - Nov 8**, 2016* - A series of 3 minute repeats
Meet at 12:00 outside the Badge Room

  * easy warm up jog the west end of Imperial Trail
  * dynamic stretching
  * 6 x 3 minute repeats at 10K pace with 1 minute rests
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

*Thursday Nov 10, 2016* - 45 minute tempo run or run. Marine Drive or 
forest route depending on the weather.
Meet at 12:00 outside the Badge Room

  * 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.
  *   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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