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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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VMA courte 
02-12-08 - Entrainement CAP
Ce midi, VMA courte au stade, 4 série de pyramidale 15/30/45/30/15 avec comme objectif 16.5km/h environ.

Au final ça donne :
Première série
15 sc -> 16.6km/h
30 sc -> 16.5km/h
45 sc -> 15.9km/h
30 sc -> 16.2km/h
15 sc -> 15.1km/h

Deuxième série
15 sc -> 16.9km/h
30 sc -> 15.9km/h
45 sc -> 16.6km/h
30 sc -> 15.7km/h
15 sc -> 15.3km/h

Troisième série
15 sc -> 15.5km/h
30 sc -> 16.1km/h
45 sc -> 15.6km/h
30 sc -> 16.2km/h
15 sc -> 15.2km/h

Dernière série
15 sc -> 15.7km/h
30 sc -> 16.1km/h
45 sc -> 15.7km/h
30 sc -> 16.6km/h
15 sc -> 15.1km/h

Séance pas trop difficile.
Aujourd'hui face à la blessure de Nico et Steph au genoux on pris la décision d'annuler la SaintéLyon de ce week-end... prochain objectif : le cross dans 2 semaines... s'il fait beau :)
( ( 61 vues ) )   |   ( 3 / 1166 )

Seuil sur bitume 
30-11-08 - Entrainement CAP
Ce dimanche matin après le petit déj', je chausse mes New Balance pour faire ma dernière séance de la semaine (que je n'ai pas pu faire le midi).
Il s'agit d'une séance au seuil sur 25 minutes.

Je pars donc faire le parcours habituel de Audrey, tout sur bitume, très rare pour moi qui l'évite au maximum.

Je pars donc pour 20 minutes d'échauffement, et là bonne surprise, alors que je cours 'facile' en aisance respiratoire, j'arrive à l'embarcadère en 6 minutes 20 alors qu'il m'en fallait 8 en début 2008... bon à savoir si un jour je suis à la bourre pour prendre le bateau :)

Je continue puis attaque la montée.
Au bout de 20 minutes où j'ai eu de très bonne sensation, je commence ma partie seuil : 25 minutes avec comme objectif 163 de fréquence cardiaque.
Je suis assez bien pendant cette phase, si bien qu'elle passe très facilement.

Je fini par un petit footing de retour au calme en rentrant à la maison.

Au final une bonne séance de quasiment 50 minutes pour 9.2km.

( ( 58 vues ) )   |   ( 2.9 / 1500 )

Jazzy 
28-11-08 - Entrainement CAP
Après la séance loupé de mardi, place ce midi à une autre séance 'costeau'... la séance type Jazzy.

C'est donc parti pour 1 boucle d'échauffement, puis la première série :

* 1 boucle allure marathon : 4 min 19 - 149 FC de moyenne
* 1 boucle allure semi : 4 min 00 - 153 FC de moyenne
* 1 boucle allure 10 km : 3 min 43 - 163 FC de moyenne
* 1 boucle allure cross : 3 min 26 - 170 FC de moyenne

Puis une boucle de récup, et une autre série identique :

* 1 boucle allure marathon : 4 min 26 - 150 FC de moyenne
* 1 boucle allure semi : 4 min 02 - 154 FC de moyenne
* 1 boucle allure 10 km : 3 min 50 - 165 FC de moyenne
* 1 boucle allure cross : 3 min 31 - 172 FC de moyenne

Une nouvelle boucle de récup, et une dernière série :

* 1 boucle allure marathon : 4 min 15 - 154 FC de moyenne
* 1 boucle allure semi : 4 min 14 - 159 FC de moyenne
* 1 boucle allure 10 km : 3 min 50 - 165 FC de moyenne
* 1 boucle allure cross : 3 min 39 - 171 FC de moyenne

Sur le moment j'ai eu l'impression d'avoir nettement moins bien tourné que la dernière fois...
Pourtant en comparant les 2 sorties, je remarque que je suis aller plus vite sur chaque répétitions pour des fréquences cardiaques similaire... tout bon :)

La comparaison de vitesse (en minutes)


La comparaison de fréquence cardiaque

( ( 72 vues ) )   |   ( 3 / 1545 )


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