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Entrainement trail de Tercan

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

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

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

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

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

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

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

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

Deprecated: 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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Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

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

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

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

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

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

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

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

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

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

Deprecated: Non-static method fileio::read_file() should not be called statically in /home/clients/de05402fc0d5b3aeaf1aa18ad2d6bee2/web/tercantrail/scripts/sb_fileio.php on line 13

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

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

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

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

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

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

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PPG... attention les courbatures... 
30-10-08 - Entrainement CAP
Encore une première pour moi : la séance de PPG... Préparation Physique Générale : en gros, faire du muscle :)

Longue séance donc ce midi, constitué comme ceci :

* 20 minutes de footing : RAS, tout va bien, je fais 2-3 étirements vers la fin comme d'hab'
* 6 fois 100 mètres en côte à 100% VMA : ne connaissant pas mon terrain de jeu du jour... je ne trouve pas de vrai côte, mais plutôt un long faux plat... bref je me lance et les 6 répétitions se passe pas trop mal : bonne sensation.
* 10 minutes de footing : de la récup', RAS
* 2 fois 100 mètres en foulées bondissantes (100 mètres en footing de récupération) : je pensais que ce serait easy... mais les dernier mètres sont assez dur à faire... on sent bien que les muscles travaille...
* 2 fois 100 mètres montées de genoux (100 mètres en footing de récupération) : celle là c'était la pire... les 100 mètres sont très très long à passer, les cuisses souffrent pas mal
* 2 fois 100 mètres talon fesses (100 mètres en footing de récupération) : un peu plus facile que les 2 autres séries... mais pas évidente quand même
* 5 minutes de footing : ça fait du bien de clamer le jeux... le coeur s'est bien emballé lors des 6 séries de PPG : 172 au max...
* 3 fois 60 mètres vite (marche de 60 mètres en récupération) : ça commence à être dur... mais bon la fin est bientôt là...
* 10 minutes de footing en récupération : retour à la voiture cool

Bref un bien bonne séance qui me fait faire au final 10.5km en 1h
( ( 38 vues ) )   |   ( 3 / 1441 )

Vive la pluie 
28-10-08 - Entrainement CAP
Ce midi il fait relativement frais... et il pleut... pas super.
Heureusement c'est une petite séance ce midi qui m'attends : 30 minutes en endurance...
Du coup je pars du boulot et fait un petit parcours jusqu'au paysan chez qui je prends les legumes...

30 minutes à 10,5km/h de moyenne le tout en endurance.
( ( 45 vues ) )   |   ( 3 / 1462 )

VMA courte au stade 
27-10-08 - Entrainement CAP
Ce midi, c'est VMA courte... jusqu'ici je faisais ça au parcours vita, mais maintenant je vais faire mes séances VMA au stade : bien plus facile de faire la séance 'correctement'.

Aujourd'hui c'est donc VMA courte... donc à 110% de ma VMA, soit 16.5km/h de vitesse cible.
Pour m'aider j'ai calculer que ça fait 22 seconde pour 100 mètres (facile à repérer autour d'un stade)

Au final ça donne :
Première série
15 sc -> 14.9km/h
30 sc -> 14.3km/h
45 sc -> 16.2km/h
30 sc -> 17.2km/h
15 sc -> 14.7km/h

Deuxième série
15 sc -> 16.3km/h
30 sc -> 17.0km/h
45 sc -> 16.5km/h
30 sc -> 16.6km/h
15 sc -> 14.1km/h

Troisième série
15 sc -> 17.3km/h
30 sc -> 16.5km/h
45 sc -> 17.7km/h
30 sc -> 16.6km/h
15 sc -> 16.3km/h

Donc les allures ont été pas mal tenues... sauf pour les fractions de 15' ou j'ai du mal à me caler dans le bon rythme... mais c'est en tout cas beaucoup plus proche de ce à quoi doit ressembler ce genre d'exercice que ce que je faisais au parcours vita... c'est décidé TOUTES mes séance VMA se feront au stade (sauf VMA en côte bien évidement)
( ( 32 vues ) )   |   ( 3 / 1225 )


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