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Entrainement trail de Tercan

Strict Standards: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

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Penthaz - Lussery - Cossonay - Allens - Penthaz 
15-01-09 - Entrainement CAP
Ce midi au programme une séance endurance.
Pour cette année, mes séances endurance seront plus longue que l'an dernier (entre 12 et 15 km avec un minimum de 200 de dénivelé).
Pour ce midi, je suis les conseils de Julien pour un parcours sur route à travers quelques villages du coin.

Je pars donc de penthaz... le départ est relativement plat, environ 5 km de plat ou j'oscille régulièrement entre 11.5 et 13 km/h.
Puis une montée de 150 D+ sur à peine 2.5 km m'amène à Cossonay en passant pas Lussery-Villars... courte mais rude montée.
Arrive ensuite une petite balade dans Cossonay qui fait du bien au jambes : je relance.
Puis j'attaque la descente sur Allens, le moulinet et retour sur Penthaz avec une surprise finale : 60 D+ sur à peine 700 mètres... ça fini bien :)

Au final un belle séance, sur route mais sans voiture ou presque.
Je pense qu'en période non-hivernale, sans glace sur les chemins, ça doit vraiment être un parcours sympa... j'y reviendrais surement.

Sortie de 13.7km pour 225D+/- en 1h14 (soit 11.1 km/h de moyenne)




( ( 13 vues ) )   |   ( 3 / 767 )

Test VMA 
13-01-09 - Entrainement CAP
Après la semaine de reprise d'entrainement de la semaine dernière, je commence donc maintenant ma préparation pour le trail de Vulcain... trail très roulant (58km pour 'seulement' 2500D+/-).
Ma préparation va rester principalement sur des séances de qualité et seulement un peu de dénivelé ... (le gros travail de dénivelé sera fait plus tard dans la saison).

Lors de la semaine dernière j'ai eu l'impression que ma prépartion cross de novembr/décembre avait porter ses fruits... ce midi je vais valider... ou pas ce fait.

Au programme un test VMA, pour voir où j'en suis et pour 'optimiser' mes séances à venir.

Quand j'ai débuter la course (en septembre 2007), j'étais à 14km/h.
Juste avant de faire la préparation cross (donc après ma saison de trail) j'étais monter à 14.7 km/h (Octobre 2008).

Je décide de tester à 16km/h... soit 22.5 secondes au 100 mètres... et pour me simplifier la vie je garde en tête 22 secondes au 100 mètres.

Petit échauffement de 20 minutes sympa avec Nath et c'est parti.

Le premier tronçon de 100 mètres en 19 secondes... arffff un peu vite je réajuste.
Deuxième tronçon encore un poil rapide mais mieux...
Par la suite je suis pas trop mal dans les temps (qq seconde en avance du au départ un peu rapide).
Par contre au bout de 600 mètres, ça devient dur... au bout de 2 tours de stade je pense que ça va pas passer... mais je tente le coup...
Encore 1 tour, je suis toujours dans les temps... cool autant tenter le coup jusqu'au bout... mais je suis mort et il reste 1 minutes 30 à tenir...
Je termine finalement jusqu'au bout...

Résultat au 13 janvier : VMA de 15.5km/h !!!
Y'a vraiment plus de doute... une préparation cross ça le fait bien :)


( ( 28 vues ) )   |   ( 3 / 775 )

Darbon 
11-01-09 - Rando Raquette
Les 2 randos de ce week-end se sont terminée proche du lac de Darbon, avec une approche par 2 chemin différents.
Au final, selon les infos GPS de la Garmin, les chiffres réels sont :

J1 - Lac Darbon par Vacheresse :
--> 12.8km
--> 970D+/-
--> 4.7km/h de moyenne
--> 139 fréquence cardiaque de moyenne

J2 - Les portes d'Oche par la Fetuière :
--> 11km
--> 1020D+/-
--> 3.5km/h de moyenne
--> 120 fréquence cardiaque de moyenne


( ( 17 vues ) )   |   ( 3.1 / 786 )


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