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18-03-09 - Entrainement CAP
Je devais aller manger avec Tanguy, mais on à du repousser d'une semaine.Je suis donc allé faire une petite séance endurance courte... 40 mn pour 190D+.
Grosse douleur au mollet sur la fin... bizarre...
( ( 4 vues ) )
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( 3.1 / 1346 )





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15-03-09 - Rando Raquette
Belle rando raquette avec Nath/Flo, Nath/Raynald, Blondin, Julien et Jess/Jerôme.Direction fondue au refuge des tinderets, en passant pas la pointe d'Ardens, ou les chalets si le temps manque.
On commence septique par la météo : les sommets sont dans le brouillard....
Après quelques bifurcation bienvenues,
on pourra aller jusqu'aux chalets. La météo étant sympatique, je pousse même jusqu'au sommet tout proche des chalets
La montée au sommet
Et le panoramique du sommet :
Sur la descente au refuge, je rejoint le groupe et on fini par une bonne fondue accompagné de kir/crémant/blanc et rhum

Une bonne journée qui totalise finalement 860D+/-.
Les photos
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13-03-09 - Entrainement CAP
Ce midi je vais sur le parcours Vita, mais faire 4-5 fois le tour me motive moyennement... je viens de le faire 9 fois en 2 jours.J'en profites que ce soit ma séance PPG, pour en faire une séance basé sur du dénivelé... rien de tel pour muscler un peu les quadris

Je fais donc le tour du parcours Vita mais je fais un break un peu spécial lors de la première difficulté du parcours : une courte montée sèche en escalier de presque 11m de D+ sur moins de 70m (pente de 15%) suivit d'une descente de presque 11m de D- sur moins de 40m (pente de 27%).
Je vais faire 10 aller retour, soit 20 montée au total.
Les montée en forçant bien sur les jambes et les descentes en me laissant aller.
Au final je fais ses 20 'mini-ascension' avec une moyenne de 1020m/h de dénivelé ascensionnel et 1200m/h en descente.
Je continu le parcours Vita et fais le même truc sur la deuxième montée sèche de presque 15D+ sur 60m (pente de 23%), cette montée est pas mal technique avec de grosse marche irrégulière.
Je fais 7 fois l'aller-retour avec une moyenne de 960m/h de dénivelé ascensionnel et 1260m/h en descente.
Au final une sortie courte de moins de 5km en 45mn, mais avec un dénivelé de 355D+/-.
Cette semaine je fini donc avec 910D+ à l'entrainement, ce qui me permet de refaire mon léger retard accumulé ses dernières semaines (actuellement 11900 D+/- et 290km depuis le premier janvier)
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