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Entrainement trail de Tercan

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Reco Ultra Montée du Salève 
14-03-10 - Rando Course
Ce samedi, rendez-vous au pied du Salève lancer par yanshkov sur kikourou.
Je décide de m'y rendre en compagnie de mon frère (porto74) et j'en averti Cedric (Cedric74), Gregoire et Isa qui répondent tous présent.
Sur place on retrouve Francesca (l'organisatrice de la course), Manu (Repace74), des amis à Manu, des amis à Francesca... bref on est 11 au départ, 12 en comptant Eldo, le chien de Manu :)

Première montée sans forcer, juste pour reconnaitre le chemin... enfin c'est la théorie puis qu'on se scinde en 2 groupes, et 1 des groupes se paume... j'en suis :)

Première montée en 51mn (depuis le début de la montée) pour 664 D+ (781 m/h de moyenne)

On attaque la descente, à pied tant qu'à faire même si le téléphèrique est ouvert.
Sur la descente mes yeux, surement victime d'une allergie dont je n'étais pas au courant, enflent de manière assez rapide... bref en gros, j'ai les yeux quasiment fermé tellement ils sont enflé... pas pratique pour une descente assez technique.

On arrive en bas et attaquons une 2ème montée, mais ce coup-ci plus ou moins à fond, chacun à son rythme.
Je vois Manu une cinquantaine de mètres devant moi.
Je l'accroche et le rattrape à mi-parcours.
On finira ensemble pas loin derrière Gregoire en 38mn02 (probablement un peu moins car on a perdu 1mn sur une erreur de parcours) (soit 1048m/h de moyenne).

A ses temps il faut rajouter environ 5mn pour venir du pied du téléphèrique











On redescend de nouveau à pied et en terminons avec cette bonne reco.
Pour ma part, mes yeux ressemble à ceux de ET et je ne vois pour ainsi dire plus grand chose... C'est parti dès mon retour à la maison... probablement une allergie à une plante du Salève :) ça promets pour la course :)

Au final 13.75km (j'ai fais 2 AR jusqu'au téléphèrique) pour 1343D+ en 2h41

Le parcours est simple : plat pour rejoindre le pied de la montée, puis ça monte légèrement mais c'est courable sur une courte distance.
Ensuite ça monte franchement fort.
au milieu il y a une partie que j'estime à 3-400m de vallonnée ou on peux allégrement relancer. Puis le final en fort pourcentage de positif !
Bref... ça grimpe fort quasiment tous du long :)

Une super sortie avec du beau monde :) C'était vraiment sympa.
Et rencontrer pas mal de nouveau kikoureur, ça fait toujours plaisir !!!
( ( 25 vues ) )   |   ( 3.2 / 843 )

Nouveau parcours - Seuil 2x20' 
10-03-10 - Entrainement CAP
Séance au seuil programmé ce midi.
Au programme 2x20'... en rajoutant 20' de chauffe et 4' de récup entre les 2 séries et 10' de retour au calme, ça fait une séance de 1h15.
Mon tour de la forêt actuel me permet de courir 55mn sur ce genre de séance... trop court donc.
Je décide donc de tenter de ralonger le tracé en essayant d'inclure un petit morceau de forêt juqu'ici vierge de mes foulées :)

Et Ô miracle, j'ai réussi du premeir coup sans tomber dans mes inombrables plan foireux lorsque je pars à l'aveuglette :)

Au final un super parcours qui propose plein d'endroit pour relancer.
Un tracé d'un peu plus de 14km pour 290D+/-, parfait !!!



Au niveau des séries, j'ai eu un peu de mal à attaquer lors de la première, mais la seconde s'est mieux passé... je fini quand même avec les jambes un peu lourdes :)



Ce parcours risque fort de me voir encore et encore en 2010 :)
Vraiment sympa comme tracé... I'm happy :)

Stats de la séance
21mn09 au dessus de 13km/h
35mn02 entre 10 et 13 km/h
13mn57 entre 7.5 et 10km/h
03mn09 entre 5.5 et 7.5 km/h
03mn53 à moins de 5.5 km/h
1h17mn10 pour 14.39 km et 290D+/-
( ( 7 vues ) )   |   ( 3.2 / 772 )

VMA courte nature 
08-03-10 - Entrainement CAP
Après ma semaine d'assimilation, j'entame maintenant la dernière ligne droite avant le trail des Glaisins.
Je commence donc un bloc de 3 semaines de travail qualité pour arriver le plus en forme possible à ce trail.

Mon objectif initial de 3h40 (contre 4h19 en 2009) me semble bien compromis, la faute en partie à mon tendon d'achille qui s'est voulu douloureux pendant le premier bloc d'entrainement en février... premier bloc fortement modifié en conséquance malheureusement.

Nouvel objectif donc pour ses Glaisins : me déchirer... et on verra bien le temps que ça voudra faire :)

Pour l'heure, ce midi je me suis fais un 12x 30-30 en nature.
J'ai une boucle en forêt assez courte constitué de :
140m de montée 'faux plat'
20m de montée plus raide
100m de valloné
100m de descente ultra ludique (virage à 90°, racine, ...)

Je décide de faire la séance sur ce terrain de jeu... donc mes fraction VMA seront des fois en montée, d'autre en descente, d'autres en vallonée, et d'autre avec un 2 de ses composantes... un entrainement ludique en somme :)

ça passe plutôt bien (nettement plus agréable que de faire le hamster autour d'un stade :))
Je fini quand même bien fracassé... n'ayant pas de repère de distance pour controler mon allure, j'étais à coin tous le long :)

Prochaine séance mercredi... 2x20min au seuil, j'en souffre d'avance :)
( ( 6 vues ) )   |   ( 3.2 / 733 )


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