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Entrainement trail de Tercan

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Seuil 2x20', pourvu que ça dure 
20-04-10 - Entrainement CAP
Nouvelle séance au Seuil ce midi, 2x20' sur mon parcours en forêt de 14km.
Première portion courue à 12.5 km/h (4.17km 100D+ 90D-)
Deuxième portion courue à 13.6 km/h (4.52km 50D+ 90D-)

Au final j'explose mon ancien record sur ce parcours (11.9km/h de moyenne contre 11.3 la dernière fois) sans finir complètement dans le rouge.

Stats de la séance
13mn58 au dessus de 14km/h
26mn28 entre 12 et 14 km/h
17mn17 entre 10 et 12km/h
07mn04 entre 8 et 10 km/h
06mn45 à moins de 8 km/h
1h11mn32 pour 14.23 km et 255D+/-

A noter que du coup cette semaine, je viens de passer les 400km et 20000 D+ depuis le début de l'année... plus que 30-40000 D+ avant l'UTMB :)

En ce moment, y'à pas à dire, je suis en phase de progression.
Mes 'records' perso tombe les uns après les autres.

Vendredi dernier, je bats mon record sur le tour du parcours Vita de 9min11 à 8min30.
Dimanche dernier, je bats mon record sur la montée chez mon père de 31m à 29m26
Aujourd'hui, je bats mon record sur le grand tour de la forêt de Crissier de 1h16 à 1h11

A quoi celà est dû ???
J'imagines que c'est plusieurs petit trucs qui s'additionne :
  • une hygiène alimentaire repensée avec à la clef une perte de poids régulière depuis début février (85 début février, 79.5 aujourd'hui).
  • En gros ma stratgéie est super simple, c'est surement pour cela qu'elle fonctionne mieux que les autres que j'avait essayer avant -> un gros petit dej au reveil qui propose essentiellement des sucres lents, un repas de midi 'normal' en essayant de privilégié le poisson, des fruits à 10h et à 16h (soit 2 pamplemouse, soit 4 orange, soit ...), des féculents à tout les repas (le soir c'est souvent 2 grosse tranches de pains maison... et non blanc). En gros avec ça, jamais faim, jamais frustré... et je perds du poids régulièrement
  • un sommeil plus soigné
  • Je me couche plus tôt que l'an dernier, vers 9h30 (on se marre pas) et je me lève à 5h. Grâce à ça je ne suis plus creuvé le soir, et je pense que ça joue sur les entrainements.
  • une reprise plus en douceur
  • Après mes déboires début 2008 et 2009, j'ai tenter une autre approche : reprise sur tout le mois de janvier 'à la cool'. J'allais courir quand je voulais, le temps que je voulais, a la vitesse que je voulais... bref en douceur sans pression d'entrainement
  • une assiduité dans les fractionnés
  • Un autre point qui doit m'aider aussi, c'est l'introduction de séance de VMA et de SEUIL très régulièrement. Dur dur ses séances, mais terriblement efficace !!!
  • une moin grande obsession du dénivelé
  • J'ai décider de moins me focaliser sur le dénivelé en début de saison... pour pouvoir plus bosser l'aspect course à pied, et ça doit aider aussi.


Maintenant, faut pas se leurer, progresser c'est bien, c'est aussi plus facile quand on commence d'en bas :) ça ne durera pas, et quand je stagnerais, il ne faudra pas se démotiver pour autant.
De plus, les blessures peuvent facilement venir tout remettre en question (encore 1 exemple dans mon entourage cette semaine :( )

Prochaine sortie demain en endurance, puis vendredi pour la reconnaissance de la première partie de mon prochain trail : les Allobroges, le premier gros morceau de la saison !!!
( ( 15 vues ) )   |  Détail de la séance [Garmin Connect]   |   ( 3.2 / 767 )

Seuil improvisé 
18-04-10 - Entrainement CAP
Ce midi, Camille mange chez ses grand parents et Audrey travail. Je suis donc seul, j'en profites pour caser une petite séance 'à la cool' en montant chez mon père en footing.

Short / T-Shirt pour la première fois de l'année, ça passe bien :)

Dès les premières minutes, j'ai de très bonne sensation. Je suis facilement au dessus des 12km/h sur le plat tout en restant très 'facile'.
Puis j'attaque la montée toujours avec d'excellente sensation.

Au bout de 20mn je décide de finir en testant un peu le bonhomme :) Au seuil en montée donc.
10mn plus tard, me voilà chez mon père.

Les bonnes sensations sont confirmés par les chiffres : 11.6km/h de moyenne alors que ça monte quand même régulièrement, je suis content.
Musculairement j'ai toujours été très facile, le cardio quand à lui est montée les 10 dernières minutes, mais dans l'ensemble je n'ai pas 'trop' forcé.



Stats de la séance
00mn00 au dessus de 14km/h
08mn58 entre 12 et 14 km/h
20mn28 entre 10 et 12km/h
00mn00 entre 8 et 10 km/h
00mn00 à moins de 8 km/h
0h29mn26 pour 5.7 km et 190D+/-
( ( 7 vues ) )   |  Détail de la séance [Garmin Connect]   |   ( 3.2 / 815 )

VMA 2x(12x30-30) 
16-04-10 - Entrainement CAP
Nouvelle séance VMA.
Pour 2010, cette séance risque fort de devenir ma séance 'test'. Toujours la même séance, sur le même parcours pour voir ou j'en suis, si je progresse, si je stagne, eventuellement détecter un phénomène de sur-entrainement...

Je refait donc la même séance que le 23 mars dernier, 2 séries de 12x30-30 sur le parcours vita de la forêt de Vernand Dessous.

Je me sens très bien en jambe dès les premières foulées, probablement un phénomène normal suite à l'enchainement Glaisins/Ultra Montée.
Je trottine donc 15-20 min, le temps de me chauffer et part pour mes 2 séries, qui dans l'ensemble se passe bien.
Je fini cramé sur la dernière avec 180 de FC (mon max étant 184).

Sur l'ensemble j'ai été un peu moin régulier que la dernière fois si on compare les 2 séries :



Par contre, mon rythme moyen sur les 2 séries et légèrement au dessus de celui tenu la dernière fois.



Bonne séance qui confirme les sensations de début de séance : la récup à été bonne, et la caisse vient petit à petit... pourvu que ça dure :)

Stats de la séance
07mn11 au dessus de 14km/h
12mn57 entre 12 et 14 km/h
20mn18 entre 10 et 12km/h
07mn25 entre 8 et 10 km/h
00mn51 à moins de 8 km/h
0h48mn42 pour 9.57 km et 150D+/-
( ( 10 vues ) )   |  Détail de la séance [Garmin Connect]   |   ( 3.2 / 741 )


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