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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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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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Rando rapide 
01-02-09 - Rando Raquette
Ce dimanche, on décide de se faire une petite rando avec mon frère.
On à pas beaucoup de temps... il faut qu'on soit rentrer pour 11h30.

Réveil à 6h pour un départ prévu à 7.
Au réveil, alors que météo cham' prévoyait une matinée calme, il neige... et assez fort... en plus j'ai la crève qui passe pas depuis 2 jours, bref pas très motivant.
On décide d'aller quand même voir les conditions au point de départ de la rando.

On commence donc notre balade au lever du soleil, il est 7h.
Un groupe de 4 randonneur en ski de rando pars en même temps que nous.
On pars du bas de la station de bernex pour rejoindre soit les portes d'oche, soit Pelluaz si la météo le permet... on verra plus haut.

Nous on pars dans la forêt, les skieurs passe par le chemin d'été.
Au final on arrive en même temps aux chalets d'Oche ou on mange une pâte de fruit en discutant avec les skieurs.

Le brouillard et la neige se font menaçant... on décide donc d'aller aux portes d'Oche, que mon frère et moi connaissons bien : pas de risque de se paumer :)

Arrivé en haut, on ne s'attarde pas : ça caille un peu.
La descente dans la neige fraîche est un régale, des fois sur le cul en mode luge, des fois sur les talon en mode ski, bref les mètres de dénivelle négatif sont vite avalé.

On arrive à la voiture à 10h30... nickel.
Bonne sortie de 9km pour 1000D+/- en 2h45 environ.
( ( 55 vues ) )   |   ( 3 / 898 )

VMA courte 
26-01-09 - Entrainement CAP
La semaine dernière, j'avais eu du mal à 'tenir' le rythme de 17.2km/h correspondant à 105% de ma VMA.
Pas vraiment de repère, jamais fait à cette allure... au final j'avais fait ma séance VMA à 15.5km/h au lieu de 17.2

Pour ne pas retomber dans la même cas aujourd'hui, où je dois faire 15x30-30, je me fais des marque toutes les 24 mètres (une pièce de monnaie :))... 24 mètres que je devrais faire en 5 secondes... pendant 30 secondes, soit 6 pièces de monnaie au sol.
J'ai déterminé ses 24 mètres avec ma Garmin... donc je sais que ce sera approximatif.

Je commence donc mes séries après 25 minutes d'échauffement.
Les premières séries se passe bien jusqu'à la dixième où ça deviens franchement dur à tenir le rythme... je marche pendant les 30 secondes de récup entre la 10ème et la 13ème série... et je m'arrête complètement entre la 13ème et la 15ème...

Dur, dur mais je fini la séance... déchiré... mais je fini :)
Par contre dur de se motiver à recourir 10 minutes en décrassage après en avoir tant ch***... tans pis, pas de décrassage aujourd'hui...

Au final, j'ai tenue mes distances imposée... mais il devait manquer visiblement 3-4 mètres, ce qui fais au final un bon km/h de moins que prévu, mais bon, je m'approche gentillement de l'objectif de ses séances


( ( 242 vues ) )   |   ( 3.1 / 1107 )

PPG 
23-01-09 - Entrainement CAP
Premier entrainement PPG de l'année.
Je décide de m'appuyer sur le parcours Vita... finalement, y'a tout pour bien faire là-bas :)

Je fais donc 1 tour d'échauffement puis un tour en accélérant un peu dans les côtes et dans les descentes pour m chauffer un peu.

J'attaque ensuite un tour en faisant les exercices proposés par la parcours Vita.
Il y à de tout, des pompes, des tractions, des abdo, des sauts, du gainage, ... très bien fait.

Tout se passe bien, je suis juste surpris d'avoir du mal à faire 4 tractions 'à vide' alors qu'il y a 1 an et demi, quand je faisait du fitness à la place de la course, je faisais 3 séries de 10 tractions lesté avec un poids de 30kg en bonus... :)

Fin de cette troisième d'entrainement 2009... pour l'instant je suis dans mes objectifs de dénivelé (3500D+ planifiés, 3542D+ en réel : parfait) et de distance (110km planifiés, 107.3km en réel)... pourvu que ça dure :)
( ( 40 vues ) )   |   ( 3 / 1048 )


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