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<p class="MsoNormal"><span style="mso-fareast-language:EN-US">I’ll be out tomorrow and Tuesday next week if anyone wants to join me
</span><span style="font-family:"Segoe UI Emoji",sans-serif;mso-fareast-language:EN-US">😊</span><span style="mso-fareast-language:EN-US"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="mso-fareast-language:EN-US"><o:p> </o:p></span></p>
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<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 <triumf-running-bounces@lists.triumf.ca>
<b>On Behalf Of </b>Dan Thomson<br>
<b>Sent:</b> November 1, 2022 9:57 AM<br>
<b>To:</b> TRIUMF Running <triumf-running@trmail.triumf.ca><br>
<b>Subject:</b> [Triumf-running] TRIUMF Running Group - Week of Oct 31, 2202<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. Unfortunately I won't be out today and am<br>
tentative for Thursday, but hopefully we can get some people out:<o:p></o:p></p>
<h2 id="tuesday-nov-1-2022---longer-repeats">Tuesday Nov 1, 2022 - longer repeats<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 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:l1 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:l1 level1 lfo1">
Run 4, 5, 4, 5, and 4 minute intervals at moderate pace with 1 minute rests.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 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:l1 level1 lfo1">
Static stretching<o:p></o:p></li></ul>
<h2 id="thursday-nov-3-2022---tempo-run">Thursday Nov 3, 2022 - 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:l0 level1 lfo2">
We will either go on the Council Trail route our on Marine Drive<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
10 minutes of easy warmup run.<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
25 minutes of faster pace<o:p></o:p></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l0 level1 lfo2">
10 minutes of warm down pace as we make our way 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 lfo2">
Static stretching for everyone back at TRIUMF.<o:p></o:p></li></ul>
<h2 id="weekend-run---the-long-easy-run.">Weekend run - The long easy run.<o:p></o:p></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.<o:p></o:p></p>
<p>Please feel free to pass this message along to others at TRIUMF.<o:p></o:p></p>
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<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 (he / him) <br>
Linux and DevOps Specialist <br>
t +1 604 222 7428 <br>
<a href="mailto:dthomson@triumf.ca">dthomson@triumf.ca</a> <br>
TRIUMF Canada's particle accelerator centre <br>
<a href="http://www.triumf.ca">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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