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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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Sortie longue Evian -> Véron 
22-11-09 - Entrainement CAP
Ce dimanche matin, je me planifie la dernière sortie longue avant la SaintéLyon dans 2 semaines.
Au programme je chercherais surtout à faire du vallonné si possible avec de la route et du chemin, si possible avec de la boue que l'on risque fortement d'avoir pour la STL. Le but et de faire 2 heures dans le même rythme que la STL, c'est-à-dire être facile tout le long afin de tenir le plus longtemps possible :)

Je pars donc de la Verniaz à Evian et je suis un chemin qui mène au Parc de Neuvecelle puis poursuit jusqu'au lieu dit de Les Liaux.
Pour l'instant c'est vraiment très vallonné, parfait... en plus il pleut ce qui permet aussi de tester ce genre de conditions et propose du coup pas mal de boue :)
Ensuite une montée costaud jusqu'à Lonvernay puis une grosse descente bien boueuse et bien piégeuse pour les chevilles (pierre mouillé caché sous un tapis de feuilles mouillées).
Je descends à bonne allure jusqu'à Véron.
1 heure déjà que je cours, je fais donc demi-tour et rentre par le même chemin.

Je mettrais exactement le même temps au retour, ce qui confirme mes sensations pendant la sortie : je suis facile et ne force pas trop, vraiment un rythme idéal qu'il faudra que j'adopte pour la STL.

Je finis la séance par encore 2km pour aller chez mon père rejoindre ma femme et ma fille :)

Au final une bonne sortie de 17.6 km avec un joli 735 mètres de D+ avalé en 2h08.

Bonne sortie qui m'a permis de valider plusieurs chose pour la STL :
1 - un bidon à la main, ça ne gène absolument pas, au contraire.
2 - mes nouvelles XT-Wings se comporte vraiment très bien dans la boue, sur caillou, sur bitume, bref rien à redire
3 - mon rythme adopté aujourd'hui devra être celui de la STL

Petit calcul rapide pour finir.
Séance d'aujourd'hui : 17.6km et 735m de D+ = 24.9 km effort
Durée = 2h08 soit 11.7 km/h (en kilomètre effort)

STL : 69km et 1400D+ = 83 km effort
Si je compte 11.7 km/h (en km effort), ça donne : 7h10 pour la STL.
Je vise 8h30... donc c'est jouable (en comptant que je ne tiendrais pas ce rythme sur la totalité du parcours et qu'il y aura forcement des arrêt et une baisse de rythme au cours de la course).
Mais bon, les chiffres, c'est bien beau... le terrain c'est une autre histoire :) a suivre...
( ( 34 vues ) )   |   ( 3.2 / 878 )

Le Tor des Géants 
20-11-09 - Ultra Trail
Aaaaa le Tor des Géants... première édition en 2010, organisé par les Courmayeur Traileurs qui ont le 'culot' de proposé un vrai truc de fou... plus de 320 bornes et 24000 D+ à faire un 150h maximum...

Etienne du forum UFO propose le tracé de ce parcours Italien :



Au delà de l'ultra distance proposé, ce qui frappe dans ce profil c'est la descente de 2500D- suivi de 2000D+ au kilomètre 140... un vrai truc du furieux... et après il reste plus de 150 bornes a faire :)

Je connais pas mal de monde qui se sont inscrit,
de kikourour : Manu, Cedric, Olivier, Nico, ...
d'ultrafondu : Steph, Serge, ...
sans parler de : Tanguy, Pat, James, J-Pierre et toute la clique de la PTL

Pffff nan vraiment c'est dur de résister à l'envi de m'inscrire... 2010 ne sera pas propice à ce genre de délires pour moi... mais faut être honnête, la challenge me fait bigrement envi !!!!
( ( 46 vues ) )   |   ( 3 / 735 )

VMA 2x(8x30/30) 
19-11-09 - Entrainement CAP
Séance au stade de la Pontaise, plus proche du boulot que celui de Courbertain.
Stéphanie m'accompagne avec au programme 2 série de 8x30/30.

Je suis censé faire 138 mètres si je me tiens au 110% de VMA, soit 16.6km/h.

Échauffement classique de 15-20mn puis c'est parti et ça donne :

Première série :
151m - 18.1km/h (toujours trop rapide sur ma première répétition)
139m - 16.6km/h (pile dans la zone recherchée)
135m - 16.2km/h (je maintiens plus ou moins)
139m - 16.6km/h (nickel)
137m - 16.5km/h (nickel)
144m - 17.4km/h (j'ai volontairement accéléré un peu en écoutant les sensations du moment)
133m - 16km/h (petit relâchement)
141m - 17km/h (et ça repars)

Fin de la première série, je trottine à la rencontre de Stéphanie qui vient également de finir sa première série.
2mn de footing pour faire redescendre le cardio, et c'est reparti.

Deuxième série :
144m - 17.3km/h (j'ai décider de tenir un rythme plus élevé sur cette deuxième partie)
146m - 17.5km/h (ça tiens)
141m - 16.9km/h (nickel)
145m - 17.4km/h (nickel)
131m - 15.7km/h (de nouveau un petit relâchement)
146m - 17.5km/h (nickel)
134m - 16km/h (ça devient dur)
145m - 17.4km/h (mais ça tiens)

Footing de retour au calme jusque la voiture, et c'est encore une bonne séance qui se termine.

Mise à part 2 petit relâchements à mettre sur le compte d'une déconcentration passagère plus que sur le compte de la fatigue, j'ai donc fait cette séance nettement au dessus de ce qui était prévu, et sans pour autant finir à l'agonie... l'entrainement de ses dernières semaines porte ses fruits, j'espère que ça suffira pour la STL dans 3 semaines :)
( ( 7 vues ) )   |   ( 3.3 / 909 )


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