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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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Le tour des mémises façon... moi 
04-08-08 - Rando Course
Ce samedi, pendant la sieste des petits (Camille et son cousin Raphaël qui passe la journée à la maison), je file me faire une petite sortie rando/course.
Dans l'affaire, j'invite mon frère qui s'est mis en tête de faire le trail des Aiguilles Rouges l'année prochaine... première sortie rando/course pour lui aujourd'hui.
Le parcours d'aujourd'hui fais le tour des Mémises, en passant par son sommet... sinon c'est pas drôle :)

On pars donc de Thollon, et on monte au Pic des Mémises en suivant le telecabine de la station.
D'entrée de jeu, Nico pars comme une flèche, on est régulièrement au dessus des 1000m/h ascensionnel... je le laisse faire durant les 300 premiers mètres de dénivelé, puis lui sugère de lever le pieds s'il ne vaut pas exploser trop vite.
On fini donc moins vite, aux alentours de 700m/heure.
En moyenne on aura montée cette première côte à 780m/heure

On poursuit par la descente jusqu'à la fameuse échelle, RAS durant cette descente, tout se passe bien et on est bien en jambe.

Puis vient la deuxième montée de la journée (coupé par un petit plat légèrement descendant au milieu)
Cette deuxième côte est semblable à la première niveau dénivelé et pente. Nico peine un peu au départ, puis ça semble allez mieux sur la fin.
Cette montée sera passé à une moyenne ascensionnelle de 720m/heure.

Reste plus qu'à retourner à la voiture par une longue descente bien technique et bien pentue dans laquelle on passe pas mal de temps, puis un terrain vallonnée très agréable sur les derniers kilomètres que l'on fait en footing léger.

Au final une bonne sortie de un peu moins de 3 heures avec 14.3km et 1220 D+/-.
Nico semble encore pas trop mal, plutôt bon signe pour son premier trail dans 2 mois : l'ecotrail de Sommand : 21km pour 1450 D+/-


( ( 48 vues ) )   |   ( 3 / 853 )

Au revoir juillet, bonjour Août 
31-07-08 - Entrainement CAP
Nous voilà à l'aube du mois d'août... ce fameux mois d'août qui me verra prendre le départ de la CCC, mon objectif de l'année, celui pour qui j'ai passer tant d'heure à m'entraîner.

Ce mois je vais gentillement réduire mon volume d'entrainement, les 2 prochaines semaines seront 'standard' à ces dernières semaines, c'est à dire 4 à 5 activités sportive par semaine.
Pendant ses 2 semaines je vais casé en plus 2 sorties type rando/course, mais courte < 15km.

Puis à partir du 16 (soit 14 jours avant le départ de la CCC) je vais stopper l'entrainement gentillement en ne planifiant que 2 sorties 'courtes' de 30-40 mn le lundi 18 et le mercredi 20... puis repos complet pour arriver frais au CCC.

Le but ce mois-ci sera donc de maintenir mon état de forme du moment tout en évitant absolument une nouvelle blessure... en gros, au premier signe de fatigue ou de douleur, je stop.

Ses 2 derniers mois ont été, malgré mes blessures, relativement chargé en entrainement pour mon niveau, mais je pense que cette montée en charge était nécessaire... on verra bien fin août si j'ai eu raison.

En juin j'ai en effet fait 35h de sport, parcouru 122km et gravi 9679m de dénivelé
En juillet j'ai encore augmenter, et je fini à 42h30 de sport pour 199km parcouru et 10565m de dénivelé.

Au final depuis janvier j'en suis à 158h de sport, 865km parcouru et 38821m de dénivelé gravi... le tout en 77 séances de sport.
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Je cours, tu cours, il court... 
31-07-08 - Entrainement CAP
Je n'ai pas recouru depuis le... 11 juin soit un peu plus de 1 mois et demi... le 11 juin, le jour ou je me suis tordu la cheville.
Depuis j'ai quand même fait beaucoup de randonnée, un peu de salle et de vélo et le TGV.

Après le TGV, 1 semaine de repos puis des vacances finalement assez sportive durant lesquelles mes douleurs aux genoux revienne... super... à 1 mois du CCC...

Bref j'ai donc favoriser le vélo à la course et ce midi j'ai enfin rechaussé mes nouvelles pompes, des Asics Gel Trail Sensor.
Ses chaussures m'ont fait une forte impression, je me sens autant en sécurité que dans mes North Face 103 XR, mais l'amorti me semble meilleur et surtout le dynamisme est nettement meilleur... peut-être mes chaussures sur le CCC... on verra.

La séance aujourd'hui s'est bien déroulé : j'ai tenu le même rythme qu'avant mes blessures sans pour autant plus forcé... je pense que j'ai bien gérer mes blessures en favorisant la rando, le velo et la salle à la course à pied.

Au final, j'ai fait le tour de la forêt habituelle, soit 10.8km en 1h03 avec 210 D+/-.
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