<!DOCTYPE html>
<html><head>
<meta content="text/html; charset=utf-8" http-equiv="Content-Type"/>
<meta charset="utf-8"/>
<meta content="width=device-width, initial-scale=1.0, user-scalable=yes" name="viewport"/>
<title>HTML E-Mail</title>
</head><body class="email">
<p>Hi everyone,</p>
<p>Here's this week's workouts. Unfortunately I won't be out today and am<br/>
tentative for Thursday, but hopefully we can get some people out:</p>
<h2 id="tuesday-nov-1-2022---longer-repeats">Tuesday Nov 1, 2022 - longer repeats</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 4, 5, 4, 5, and 4 minute intervals at moderate pace with 1 minute rests.<br/>
</li>
<li>Easy jog back to TRIUMF<br/>
</li>
<li>Static stretching</li>
</ul>
<h2 id="thursday-nov-3-2022---tempo-run">Thursday Nov 3, 2022 - Tempo run</h2>
<p>Meet at 12:00 outside the Badge Room</p>
<ul>
<li>We will either go on the Council Trail route our on Marine Drive<br/>
</li>
<li>10 minutes of easy warmup run.<br/>
</li>
<li>25 minutes of faster pace<br/>
</li>
<li>10 minutes of warm down pace as we make our way back to TRIUMF.<br/>
</li>
<li>Static stretching for everyone back at TRIUMF.</li>
</ul>
<h2 id="weekend-run---the-long-easy-run.">Weekend run - The long easy run.</h2>
<p>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.</p>
<p>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 (he / him) <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>
</body></html>