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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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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 :)
( ( 27 vues ) )   |  Détail de la séance [Garmin Connect]   |   ( 3.1 / 1676 )

[UTMB] A mi-course 
26-04-10 - Ultra Trail
17 semaines sont passées depuis le 1er janvier.
17 semaines sont restant avant l'UTMB !!!

Je suis donc déjà pile à mi-parcours, le temps passe vraiment vite !!!

J'en suis actuellement à 480km et 22km de D+ en 77h30 et 42 activités
A titre de comparaison, l'an dernier à la même date, j'en étais à : 465km et 18.5km de D+ en 69h et 45 activités.

Ma séance moyenne 2010 est donc de : 11.43km / 525m D+ en 1h50
En 2009 ça donnait : 10.3km / 411 D+ en 1h35

D'ici fin Août je passerais par les Allobroges et le Verbier pour régler/valider les derniers details en gardant en ligne de mire l'UTMB qui reste l'unique objectif.
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Reconnaissance Allobroges 
23-04-10 - Rando Course
Première partie de la reconnaissance du nouveau parcours des Allobroges 2010. Ce sera très approximatif comme tracé au vue de la pauvreté et de la fiabilité du profil proposé par l'organisation.

Avec moi, Isa et Nico. Dès le départ on tombe sur le même chien qui nous avait suivi avec Jérôme en 2008 lors de la reco :) Encore une fois il fera la journée complète avec nous, un sacré chien bien 'placide' mais qui à visiblement une bonne caisse :)



D'entrée de jeu, on loupe le sentier qui doit nous montée à 'Les Mouilles' et du coup on fait un gros détour par la route. Quelques kilomètres supplémentaires donc et une pente assez facile dans laquelle on trottine tout du long.
Une fois la tracé retrouvé, on poursuit sur Hirmentaz. Jusqu'ici on peut trottiner tout du long... à voir le jour de la course si c'est judicieux (mais probablement qu'en passant par le sentier, ça ne sera pas courable).

On poursuit la montée en suivant plus ou moins le télésiège des Brettaz pour arriver juste sous le sommet de la pointe d'Hirmentaz. Le dernier raidillon pour y accéder et vraiment super raid, et surtout super enneigé.
On perdra pas mal de temps ici, de temps en temps, la neige cède sous notre poids et on s'enfonce jusqu'à la taille... on avance pas bien vite du coup. Isa se fera même mal au mollet en s'éraflant la jambe.
On arrive finalement au sommet ou se trouve une table d'orientation.



Ensuite on redescend sur le Col de Terramont en traçant notamment à un moment donnée droit dans une pente encore pas mal enneigé. On envoi pas mal dans cette pente où la neige se charge d'amoindrir l'amorti de façon très agréable.
Arrivé au col de Terramont, on remonte et redescend une petite bosse. Le début est courable en montée facile, puis ça monte un peu plus franchement mais c'est très court.
Et on arrive au col des Arces, début de la montée sur le Mont Forchat.

La première partie de la montée est principalement en terrain fortement boueux en cas de pluie... puis la partie final pour accéder au sommet est très très raide mais heureusement très court (7mn pour nous).

Au sommet on tombe sur des passionnés de radio-amateurs qui tente d'emmetre. Le sommet est pourvu d'une énorme statue de Saint François de Salles.





Le chien est toujours avec nous, en pleine forme.

On redescends ensuite sur Très le mont puis le Col du feu par des sentiers en forêt en monotrace. Le genre de sentier que j'adore !!!
Ceux qui auront envi pourront se faire plaisir dans cette descente très roulante.

Arrive ensuite une montée assez pentue mais très courte jusque la Chapelle d'Hermone. Très belle montée !!!
Puis la descente sur Lullin... on a mis une heure à tourner a droite à gauche, montée descendre, traversé des forêt en cours de tronçonnage :)... bref on a jamais pu trouver le chemin qui redescends sur Lullin... une grosse perte de temps dans ce secteur pour finalement arrivé tant bien que mal à Lullin.
Le chien commence à être franchement claqué, tout comme Nico.

Fin de la première partie de la reco, mais pour nous, il nous faut maintenant retourné à Bellevaux.
On passera par 'Les Trables' qui rajoutera du coup un bon 500D+ qui voit l'explosion de Nico et du chien :) Les 2 sont bien bien cuit et on du mal à avancer.

On fini par la descente sur Bellevaux, content de notre journée.

Au final quand même 40km et 2200D+, une bonne grosse sortie qui, pour ma part, s'est très bien passé.
Un peu cuit sur la fin, mais rien d'inquiétant pour les Allobroges, j'avais encore pas mal de réserve.
Reste que le jour de la courses, le rythme sera surement plus elevé.
Ce coup-ci, en retranchant les pause, on a mis environ 5h30 pour rallier Lullin... avec quelques grosses pertes de temps, mais probablement un peu moins de D+ que le 'vrai' parcours.

Prochaine reco, dans 2 semaines le samedi ce coup-ci pour une partie qui me semble plus 'montagneuse' et probablement un peu plus difficile.
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