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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

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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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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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

Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 41

Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 41

Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 41

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

Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

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Strict Standards: Non-static method fileio::file_listing() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 29

Strict Standards: Non-static method fileio::file_listing() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 29

Strict Standards: Non-static method fileio::file_listing() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 29

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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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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

Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

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Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

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

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

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

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

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

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

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

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

Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 41

Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 41

Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 41

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

Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

Strict Standards: Non-static method arrays::explode_key() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_entry.php on line 254

Strict Standards: Non-static method fileio::file_listing() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 29

Strict Standards: Non-static method fileio::file_listing() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 29

Strict Standards: Non-static method fileio::file_listing() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 29

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Strict Standards: Non-static method fileio::strip_extension() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 41
Les Memises 
08-05-09 - Rando Course
J'ai de nouveau pris mon vendredi APM en congé pour faire une sortie longue.
J'embarque dans l'histoire mon frère pour la sortie.
Au programme le même parcours qu'il y a 2 semaines... les erreurs en moins...

Comme la dernière fois je mets mes nouvelles Trabucco pour 'les faire' et comme la dernière fois... je me paye assez vite des ampoules, sauf que ce coup-ci je les protégerais avant qu'elles ne percent.

On continu jusqu'au mont Bénand et le vent se lève... la pluie ne devrait pas tarder... et en effet dans la montée au col de Pertuis, la pluie s'invite, on mets les coupe-vent et on continu.

Arrivé au Memises la pluie s'arrête, on s'arrête 5 mn pour manger un bout et on attaque directement la descente sur Thollon.
Le descente se passe bien malgré une petite frayeur au sommet des Memises : crac la cheville... apparemment plus de peur que de mal, en ce moment (2h après je ne sens toujours pas de douleur).
Le fin demande sans cesse de relancer... ça devient long :)

On mettra pile 4h30 et on ne se sera perdu qu'une fois dans la montée... puis une petite erreur dans la descente : y'a du progrès :)

Au final 25.5km pour 1600D+/- en 4h30.

A noter qu'avec cette sortie je passe la barre des 20000 mètres de dénivelé positif (21000 en fait)... plus que 40000 avant l'UTMB :)
( ( 5 vues ) )   |   ( 3 / 719 )

Mes premiers VMA 800m... 
07-05-09 - Entrainement CAP
Ce midi je rejoint Tanguy et ses collègues au CAB. On monte au stade de la Pontaise pour une séance de fractionnée...
Arrivé au stade après 10-15mn de trottinage, on décide de faire une séance de 800m.
J'en ai jamais fait... tentons le coup :)
Je mise 3mn10... on verra ce que ça donne.

Première série et je force déjà... pfouaaa c'est long 800 mètres !!!
Au final 3mn01... aie... je suis partie un peu fort et je sens que je tiendrais pas ce rythme bien longtemps.

Deuxième série... 3'04... encore trop rapide et je le sens bien.

Troisième série... je sens que je suis pas loin de 'craquer'... je fini en 3'08... encore trop rapide, mais je me suis grillé sur ses 3 séries.

Je sais que la 4ème ne passera pas... alors plutôt que de finir ma séance -n'importe comment- je décide de garder ce rythme mais sur des portions de 400m.

Les 400m passent beaucoup mieux.
1er 400m en 1'33
2em 400m en 1'30
3em 400m en 1'32
4em 400m en 1'31

Fini... je suis cassé, mais content d'avoir fait une bonne séance.

La prochaine fois que je ferais des 800m, il faudra que je me tienne au 3'10 dès le début pour ne pas exploser en route comme aujourd'hui.

S'en suit un retour au CAB en trottinant... au final une bonne séance de tout de même quasiment 9km en 51mn.



( ( 7 vues ) )   |   ( 3.1 / 721 )

Nouvelle jolie côte 
05-05-09 - Entrainement CAP
C'est reparti ce midi pour une séance 'PPG' tendance dénivelé.
Je me suis trouvé une côte de 175 mètres pour 35 mètres de D+ sur un chemin assez facile (pente moyenne de 20% donc).

Je décide de la faire 8 fois : 2 fois en courant, 2 fois en marchant, puis 1 fois sur 2 en courant les 4 dernières fois

Mes vitesses ascensionnelle
Montée 1 : 1125m/h (en courant)
Montée 2 : 1156m/h (en courant)
Montée 3 : 869m/h (en marchant)
Montée 4 : 840m/h (en marchant)
Montée 5 : 1145m/h (en courant)
Montée 6 : 834m/h (en marchant)
Montée 7 : 1125m/h (en courant)
Montée 8 : 829m/h (en marchant)

Donc sur les portions en courant, je tourne un peu au dessus de 1100m/h ascensionnel. Les 4 maontées en courant m'ont pris 7'23...
ça me fait des bases pour le premiers jours de la Merrell ou il va falloir aller le plus vite possible pendant 6 minutes dans une pente de 20% de moyenne...

Encore une bonne séance aujourd'hui... 350D+ au compteur
( ( 5 vues ) )   |   ( 3 / 764 )


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