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Hi All,<br>
<br>
I'll be there today and can lead the workout if nobody else wants
to.<br>
<br>
Also, I have an extra $25 off card from Forerunners (for any
purchase over $75). If anyone wants it, please let me know.<br>
<br>
Cheers,<br>
<br>
David<br>
<br>
<br>
<div class="moz-cite-prefix">On 2022-08-02 10:20 a.m., Dan Thomson
wrote:<br>
</div>
<blockquote type="cite" cite="mid:Yulc6iuVmKVqPvtr@danpc.ccn.triumf.ca">
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<p>Hi everyone,</p>
<p>Here's this week's workouts:</p>
<h2 id="tuesday-aug-2-2022---tilted-pyramid-workout">Tuesday Aug
2, 2022 - Tilted Pyramid workout</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Jog to the west end of Imperial trail<br>
</li>
<li>dynamic stretching<br>
</li>
<li>Run 1, 2, 3, 4, 5, 3, 2, and 1 minutes at 10K or faster pace
with 1 minute jogs between each one.<br>
</li>
<li>Easy jog back to TRIUMF<br>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-aug-4-2022---split-tempo-run">Thursday Aug 4,
2022 - Split tempo run</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>Easy run for 10 minutes.<br>
</li>
<li>Increase your pace to moderate (half-marathon pace if you
know it). Conversation should be challenging but you should
not be gasping for air.<br>
</li>
<li>At the halfway time, 22.5 minutes, reverse direction and
head back the same way.<br>
</li>
<li>Ease up on the pace for 2 minutes.<br>
</li>
<li>Pick up the pace again and continue until the 35 minute
mark.<br>
</li>
<li>Regroup and jog back to TRIUMF.<br>
</li>
<li>Static stretching for everyone.</li>
</ul>
<h2 id="weekend-runs---the-long-run-with-faster-sections.">Weekend
runs - The long run with faster sections.</h2>
<p>This week's long run should be 65 to 75 minutes long with 3 x 5
minutes at a harder effort dispersed within the run. It's a good
idea to take along something for hydration and energy.</p>
<h2 id="alternate-run-days-or-cross-training">Alternate run days
or cross training</h2>
<p>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>
Consider doing strength training. There are many routines
designed for runners. Cycling, hiking, swimming, yoga, are great
cross training activities. Basically, keep as active as possible
without hurting yourself.<br>
Please feel free to pass this message along to others at TRIUMF.</p>
<div class="signature" style="color: #999; font-family: monospace; white-space: pre; margin: 1em 0 0 0; font-size: 80%"><span class="leader">-- </span>
Daniel Thomson
Linux and DevOps Specialist
t +1 604 222 7428
<a class="moz-txt-link-abbreviated" href="mailto:dthomson@triumf.ca">dthomson@triumf.ca</a>
TRIUMF Canada's particle accelerator centre
<a class="moz-txt-link-abbreviated" href="http://www.triumf.ca">www.triumf.ca</a> @TRIUMFLab
4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada</div>
<br>
<fieldset class="moz-mime-attachment-header"></fieldset>
<pre class="moz-quote-pre" wrap="">_______________________________________________
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<a class="moz-txt-link-freetext" href="https://lists.triumf.ca/mailman/listinfo/triumf-running">https://lists.triumf.ca/mailman/listinfo/triumf-running</a>
</pre>
</blockquote>
<br>
<pre class="moz-signature" cols="50">--
David Morrissey
Theory Group
TRIUMF
4004 Wesbrook Mall
Vancouver, BC V6T 2A3
Canada
604-222-7697
<a class="moz-txt-link-abbreviated" href="mailto:dmorri@triumf.ca">dmorri@triumf.ca</a></pre>
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