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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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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 / 871 )

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]   |   ( 3.1 / 1204 )

Test VMA 
28-04-10 - Entrainement CAP
Ce midi, je décide d'allerau stade faire un nouveau test de ma VMA.
La dernière fois c'était le 30 janvier et j'avais 15.5km/h de VMA.

Sachant que depuis, j'ai fait pas mal de séance de fractionné, j'espère être passer à 16.
Je pars donc sur une base de 22 secondes au 100m (16km/h c'est en fait 22.5... mais c'est nettement plus facile de calculer 22sc que 22.5 :))

Après un échauffement d'une vingtaine de minute, je mélance.
Premier tour, comme à chaque fois, trop rapide : 85 secondes (au lieu de 90)
Second tour, ça commence déjà à être dur, mais je le passe en 87 secondes.
Troisième tour, je suis cuit, je me force à tenir le rythme, mais ça devient franchement dur... 89 secondes.
Dernier tout, je donne tout, mais j'en peux plus : 90 secondes.
Il me faut encore tenir 8/9 secondes, ce qui me permet de faire encore 35 mètres :)

Au final je suis vraiment K.O... mais content de mon test.

Résultat ce coup-ci : 16.35 km/h (la montre annonce 17... mais dans ce genre de séance, elle est dans les choux).

Théoriquement ma VMA ne devrait plus s'améliorer cette année... car l'entrainement plus typé trail va maintenant prendre le dessus petit à petit... cependant, secretement :) j'aimerais bien me maintenir jusqu'à l'UTMB avec cette VMA... voir 16.5 pour faire plus joli :)
( ( 26 vues ) )   |  Détail de la séance [Garmin Connect]   |   ( 3.1 / 1195 )


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