tuesday, november 21, 2017 number of members: 7500   
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Group Trail Running - Natural Fitness Lab
Event Date: 14-Nov-17
Start Time: 06:25 PM
Location: Chelsea, QC, Canada
Meeting Place: Visitor Centre - Gatineau Park
Type of Event: Trail Run 
Skill Level: All Levels Welcome
Contact: David McMahon & Lise Meloche
Details:
 TUES 14 NOV 2017
Tonight we are serving slowly roasted lamb chop at training ;-)
https://www.strava.com/activities/1275037470

This is a 800m loop consisting of: 200m (straight and flat and fast), 500m (crooked and hilly ) and 100m soft single track.

The workout is “final countdown” format. We start you out slowly and turn up the heat. You are given a generous time to complete the first lap. The time is reduced every lap until no one can finish we call this one “Silence of the Lambs.”

You get to rest if you complete the loop under the allotted time. However. If you don’t make the cut-off, then you just keep going around without recovery until everyone is done.

About 20 minutes before you are completely cooked.


All levels and abilities.

Everyone is welcome to join the group trail runs. Free. No registration necessary. Send me an email to get on mailing list.



www.naturalfitnesslab.com
"living and coaching natural fitness through clean oxygen fed sport."

Trail running is the perfect way to build applied core strength, cardiovascular endurance, aerobic power, agility, balance, and confidence in a pragmatic and natural environment. Free yourself from the roads and engage in a richer and more enduring experience. The program is perfect for running specialists, nordic skiers, adventure racers and multi-sport enthusiasts.

Everyone is welcome to join us for a group trail run in the Gatineau Park for FREE. The runs are suitable for folks of all levels and abilities. This is an excellent opportunity to get in shape, get outdoors, and go on an adventure with others.

We explore a different trail each week. The place and workout are posted on trirudy.com under group training. We try to make every run interesting.

The group size varies from 30-150 people, men and women from ages 18 to 65. The average 10k road time for the group is 60min, with the fastest people running in the low 30s and the slowest 80min/10k times.

The Tuesday run lasts approximately 1.5 hours of varying intensity/difficulty levels. Pace yourself to the degree that you feel comfortable. There are enough folks to run with. The courses are chosen so that no one gets lost or left behind.

Sunday's runs are long slow distance lasting up to 2hours. A slow run is 8kph on trails. This is also when we provide individual coaching to all who ask.

We will also be running a series of special technique clinics throughout the season.

Trail shoes, water and food are recommended. Bring a change of clothes if you swim afterwards.

Please consult the map so you know where practice is.

If you need to car pool to practice, we suggest that you post on trirudy.com or the group face book page.

There will ALWAYS be practice regardless of the weather. Don’t ask.

Ensure that you are on our mailing list to receive important information.

Important links to information:

Trail Map
http://www.canadascapital.gc.ca/sites/default/files/pubs/11055_gp_wintertrail_map_4.pdf

The lab’s GPS trail running maps and workouts
http://connect.garmin.com/explore?owner=xczone

The main web site
www.naturalfitnesslab.com

The group's social networking site to read the latest reports and see photos/video etc
https://www.facebook.com/#!/groups/naturalfitnesslab/

Follow us on twitter (we also provide up-to-date information on workouts)
https://twitter.com/fitnesslab