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And I'll be out today (but probably not Thursday)!<br>
<br>
Cheers,<br>
<br>
David<br>
<br>
<br>
<div class="moz-cite-prefix">On 2022-08-09 11:32 a.m., Eleanor
Dunling wrote:<br>
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<p class="MsoNormal"><span style="mso-fareast-language:EN-US">I’ll
be running Thursday – please run with me! I’ve missed the
gang!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-US"><o:p> </o:p></span></p>
<div>
<p class="MsoNormal"><span lang="EN-US">Eleanor Dunling
(she/her)<o:p></o:p></span></p>
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<p class="MsoNormal"><span style="mso-fareast-language:EN-US"><o:p> </o:p></span></p>
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<p class="MsoNormal"><b><span lang="EN-US">From:</span></b><span lang="EN-US"> Triumf-running
<a class="moz-txt-link-rfc2396E" href="mailto:triumf-running-bounces@lists.triumf.ca"><triumf-running-bounces@lists.triumf.ca></a>
<b>On Behalf Of </b>Dan Thomson<br>
<b>Sent:</b> August 9, 2022 11:24 AM<br>
<b>To:</b> TRIUMF Running
<a class="moz-txt-link-rfc2396E" href="mailto:triumf-running@trmail.triumf.ca"><triumf-running@trmail.triumf.ca></a><br>
<b>Subject:</b> [Triumf-running] TRIUMF Running Group
- Week of Aug 8, 2022<o:p></o:p></span></p>
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<p class="MsoNormal"><o:p> </o:p></p>
<p>Hi everyone,<o:p></o:p></p>
<p>Here's this week's workouts:<o:p></o:p></p>
<h2 id="tuesday-aug-09-2022---reverse-ladder">Tuesday Aug 09,
2022 - Reverse Ladder<o:p></o:p></h2>
<p>Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo1">
Jog to the west end of Imperial trail<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo1">
Dynamic stretching<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo1">
Run 5, 4, 3, 3, 2, 2, 1, 1 at 10K or faster pace with 1
minute jogs between each one.<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo1">
Easy jog back to TRIUMF<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0
level1 lfo1">
Static stretching<o:p></o:p></li>
</ul>
<h2 id="thursday-aug-11-2022---split-tempo-run">Thursday Aug
11, 2022 - Split tempo run<o:p></o:p></h2>
<p>Meet at 12:00 outside the Badge Room<o:p></o:p></p>
<ul type="disc">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo2">
Easy run for 10 minutes.<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo2">
Increase your pace to moderate (half-marathon pace if you
know it). Conversation should be challenging but you
should not be gasping for air.<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo2">
At the halfway time, 22.5 minutes, reverse direction and
head back the same way.<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo2">
Ease up on the pace for 2 minutes.<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo2">
Pick up the pace again and continue until the 35 minute
mark.<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo2">
Regroup and jog back to TRIUMF.<o:p></o:p></li>
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1
level1 lfo2">
Static stretching for everyone.<o:p></o:p></li>
</ul>
<h2 id="weekend-runs---the-long-run-with-faster-sections.">Weekend
runs - The long run with faster sections.<o:p></o:p></h2>
<p>This week's long run should be 70 to 80 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.<o:p></o:p></p>
<h2 id="alternate-run-days-or-cross-training">Alternate run
days or cross training<o:p></o:p></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.<o:p></o:p></p>
<div style="margin-top:12.0pt">
<p class="MsoNormal"><span class="leader"><span style="font-size:9.0pt;font-family:"Courier
New";color:#999999">--
</span></span><span style="font-size:9.0pt;font-family:"Courier
New";color:#999999"><br>
<br>
Daniel Thomson <br>
Linux and DevOps Specialist <br>
t +1 604 222 7428 <br>
<a href="mailto:dthomson@triumf.ca" moz-do-not-send="true" class="moz-txt-link-freetext">dthomson@triumf.ca</a>
<br>
TRIUMF Canada's particle accelerator centre <br>
<a href="http://www.triumf.ca" moz-do-not-send="true">www.triumf.ca</a>
@TRIUMFLab <br>
4004 Wesbrook Mall <br>
Vancouver BC V6T 2A3 Canada<o:p></o:p></span></p>
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<pre class="moz-quote-pre" wrap="">_______________________________________________
Triumf-running mailing list
<a class="moz-txt-link-abbreviated" href="mailto:Triumf-running@lists.triumf.ca">Triumf-running@lists.triumf.ca</a>
<a class="moz-txt-link-freetext" href="https://lists.triumf.ca/mailman/listinfo/triumf-running">https://lists.triumf.ca/mailman/listinfo/triumf-running</a>
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<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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