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<p>Hi everyone,</p>
<p>Here's this week's workouts:</p>
<h2 id="tuesday-aug-09-2022---reverse-ladder">Tuesday Aug 09, 2022 - Reverse Ladder</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 5, 4, 3, 3, 2, 2, 1, 1 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-11-2022---split-tempo-run">Thursday Aug 11, 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 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.</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><br/><br/>Daniel Thomson <br/>Linux and DevOps Specialist <br/>t +1 604 222 7428 <br/>dthomson@triumf.ca <br/>TRIUMF Canada's particle accelerator centre <br/>www.triumf.ca @TRIUMFLab <br/>4004 Wesbrook Mall <br/>Vancouver BC V6T 2A3 Canada</div>
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