[Triumf-running] TRIUMF Running Group - Week of Nov 5, 2018

[Robert Watt]

Hi Everyone,

This week we continue with the base building by adding a small amount of effort and distance compared to last week. It's great if you can fit in more than 3 runs a week however make sure these are easy runs. If free time is limited, try to fit in a 10 minute strength and stretch session. You will feel re-energized afterwards.

Training this Week
Tuesday Nov 6, 2018 - longer repeats
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run 4, 5, 4, 5, and 4 minute intervals at moderate pace with 1 minute rests.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Nov 8, 2018 -  Tempo run
Meet at 12:00 outside the Badge Room

  *   We will either go on the Council Trail route our on Marine Drive
  *   10 minutes of easy warmup run.
  *   25 minutes of faster pace
  *   10 minutes of warm down pace as we make our way back to TRIUMF.
  *   Static stretching for everyone back at TRIUMF.

Weekend run Nov  10/11- The long easy run.
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 goad is 65 to 75 minutes. It's OK to take walk breaks but keep the walk portions brisk. The effort level should be on the easy side.
Please feel free to pass this message along to others at TRIUMF.
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Our Group's webpages: http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob



Robert Watt
Group Leader - Information & Systems Technology Windows Team
t  604.222.7477
watt at triumf.ca<mailto:watt at triumf.ca>

TRIUMF Canada's particle accelerator centre
www.triumf.ca<http://www.triumf.ca> @TRIUMFLab

4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada

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