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Entrainement trail de Tercan

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Reco Allobroges Partie Lullin -> Bellevaux 
08-05-10 - Rando Course
Deuxième partie de cette reco des allobroges.
J'ai eu connaissance la veille du parcours par Denis Chauchet (l'organisateur du trail).
Selon lui cette deuxième partie sera très difficile avec bc de hors sentier et probablement une impossibilité de montée à Ireuse à cause de la neige.

Sur le terrain, tout cela sera vérifié :)

Départ à Lullin à 9h avec Nico et Damien.

ça commence par un peu de bitume avant d'attaquer un chemin et de descendre sur le Brevon que l'on longe par du hors sentier jusqu'à un pont (Marphoz).

De là, les soucis vont commencer :)

Damien casse son bâton et devrai donc faire sans aujourd'hui... aie..
On arrive sans trop de mal aux Excoffons puis on se paume pour rejoindre les Granges.
Denis m'avait dit de traverser une sapinière que l'on ne trouvera jamais.
On monte donc droit dans une pente super raide et au bout d'une bonne heure, on se rend à l'évidence : on est paumé :) Et surtout, là ou l'on se trouve, c'est dangereux : une falaise est juste au dessus de nous...
Pas d'hésitations : demi-tour... et redescendre à 900m... c'est pas loin de 1h30 et énormément d'énergie perdue dans l'affaire... je ne fait pas le fier...

On arrive finalement au Linage par la sapinière :) il suffisait de la trouver :)
De là, ça monte très très raide, du costaux de chez costaux... 600D+ jusque Outannaz que l'on fait chacun à son rythme. La météo est assez pourrie, mais pas dangereuse, donc on poursuit jusque Pertuis.

On se repaume un coup... et on y arrive finalement.
Le jour de la course, il est évident qu'il faudra avoir énormément de réserve à partir de Lullin, parce que jusqu'ici c'est vraiment très très dur, bien plus que ce à quoi on est habitué en trail habituellement.

De Pertuis on descend sur La Buchille par un chemin 4x4 très très roulant, ça fait même du bien aux jambes :)

Petite pause sandwitch et on s'attaque à Ireuse. On passe la cheminée que j'avais descendu lors du trail des Allobroges 2008, puis on monte sur Ireuse... à 250m du sommet, la neige recouvre tout, impossible de suivre un quelconque chemin... et on s'enfonce vraiment pas mal...
A 150m du sommet on decide de faire demi-tour, ça devient trop dangereux.

Retour donc à la Buchille, en ayant descendu la fameuse cheminée bien glissante... Puis retour sur Bellevaux par la route ou je peux 'envoyer' en peu plus, je me fait plaisir.

A Bellevaux, on monte sur Les Trables 500m plus haut pour redescendre sur Lullin par un sentier bien technique.

On tombera à Lullin sur Denis Chauchet et ses amis qui vienne de deblayer la première partie du tracé.
On discute une dizaine de minutes ensemble, et c'est l'heure de rentrer.

Fin de la balades 32km et 2250D+... mais bien raide quand même.

Le jour de la course, il est évident que celui qui arrivera entamé sur Lullin n'aurta que peu de chance de boucler le tour... je m'attends pour le coup un un trail vraiment très dur, ce qui ma fois, n'est pas plus mal... l'UTMB ne sera pas facile non plus, autant s'habituer :)

Petite vidéo de la journée (env. 100Mo) :

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( ( 20 vues ) )   |  Détail de la séance [Garmin Connect]   |   ( 3.2 / 679 )

Seuil 2x20' 
05-05-10 - Entrainement CAP
Je devais faire cette séance lundi, mais je n'ai aps pu y aller. Hier j'étais pris... donc ce sera pour ce mercredi.
Et ça tombe pas très bien : il pleut et vente (la bise) assez fort... donc ça caille :)
Mais bon, samedi j'ai une grosse sortie donc pas trop le choix si je veux caser ma séance Seuil cette semaine : c'est ce midi ou pas...

C'est donc sans grande motivation que j'arrive au départ de mon tour habituel en forêt.

Je sens que les jambes ont bien apprécié ses 4 jours de repos, j'avance bien pendant la phase d'echauffement et me surprends à courir, ou plutôt trottiner, dans des montées dans lesquelles je marche habituellement.

Première portion de 20' au seuil, RAS, je suis plutôt bien et même un poil en avance sur mon partenaire virtuel (qui est en fait mon record du 20 avril sur ce même tour).
3 minutes de récup et je repart pour 20'.

Au bout de 8-9 minutes : un point de coté... ben tiens c'est nouveau ça, j'en ai pas eu depuis au moins 2 ans... bon pas grave je continu en serrant les dents.
Il passe assez rapidement sans forcement avoir baisser le rythme, mais le profil lui à changer : je suis en descente.

Fin de cette séance au Seuil avec un retour à la voiture fait à bonne allure.

Au final, je bats encore une fois mon record qui est maintenant de 12.1km/h (au lieu de 11.9).

Après analyse et comparaison de mes 2 derniers records sur ce tour (le 20 avril et aujourd'hui), je remarque que c'est la partie course à pied sur laquel je progresse le plus... en gros : sur le plat !!! ça tombe bien, c'est ça que je visais à améliorer en 2010... pour la descente on verra ça en 2011 :)

20 Avril 05 Mai
Montée (4.5 km) 10.3 km/h 10.3 km/h
Plat (5.25 km) 12.6 km/h 12.9 km/h
Descente (4.5 km) 13.3 km/h 13.5 km/h


Stats de la séance
17mn01 au dessus de 14km/h
22mn20 entre 12 et 14 km/h
16mn37 entre 10 et 12km/h
10mn21 entre 8 et 10 km/h
03mn56 à moins de 8 km/h
1h10mn15 pour 14.16 km et 265D+/- soit 12.1km/h
( ( 5 vues ) )   |  Détail de la séance [Garmin Connect]   |   ( 3.1 / 678 )

Dernière journée sans pluie ??? 
30-04-10 - Entrainement CAP
Ce midi, séance facile au programme :)
1h en endurance.
J'en profites pour retourner sur les chemins où j'allais cet hiver.
J'y avais trouver une belle côte qui pourrait m'être utile pour du VMA en côte, mais à l'époque c'était tout enneigé.

Je pars donc du boulot et traverse la forêt de Vernand Dessus pour attérir au Mont. Puis retour en boucle, le tout sans forcé, en vrai endurance tout du long : que du plaisir :)

Stats de la séance
00mn07 au dessus de 14km/h
07mn10 entre 12 et 14 km/h
39mn23 entre 10 et 12km/h
06mn06 entre 8 et 10 km/h
02mn38 à moins de 8 km/h
0h55mn24 pour 10.08 km et 155D+/- (10.9km/h de moyenne)
( ( 18 vues ) )   |  Détail de la séance [Garmin Connect]   |   ( 3.2 / 871 )


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