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26-02-10 - Entrainement CAP
Ce vendredi APM, pas vraiment de condition favorable pour une sortie ski de rando. On remplace donc par une sortie longue à pied.Départ de la maison avec Nico, puis montée à Champanges par Publier. Une fois à Champanges, descente sur la Dranse puis remontée à Armoy.
Le chemin pour montée à Armoy est à la limite du praticable : des arbres ont été débité mais laissé en travers du chemin, une montée quelques peu ludique pour le coup

A Armoy, on file acheter une bouteille d'eau et on fais demi-tour par le même chemin mais en remontant ce coup-ci par Feternes.
A Feternes on s'arrête 2mn chez mon beau-frère pour remplir les bidons et on poursuit sur Larringes, puis la Verniaz et enfin la maison.
Une bonne sortie difficile à faire si tôt dans la saison, mais qui aura le mérite de nous avoir fait courir... à la fin de la sortie j'avais les jambes vraiment très lourde et les crampes pas bien loin

Stats de la séance
0mn00 au dessus de 13km/h
42mn36 entre 10 et 13 km/h
2h00mn19 entre 7.5 et 10km/h
1h05mn03 entre 5.5 et 7.5 km/h
51mn09 à moins de 5.5 km/h
4h39mn pour 36.9 km et 1095D+/-
( ( 32 vues ) )
| Détail de la séance [Garmin Connect]
| 



( 3.1 / 1948 )





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24-02-10 - Entrainement CAP
Nouvelle séance VMA ce midi.VMA courte ce coup-ci pour 2 séries de 10 fois 30 sc.
Objectif, tenir entre 105 et 110% de ma VMA (entre 16.3 et 17km/h).
Résultat plutot satisfaisant :
Série 1 = 6 pile dedans - 2 en deça - 2 en dessus
01 -> 17.3 km/h
02 -> 15.2 km/h
03 -> 16.8 km/h
04 -> 17.2 km/h
05 -> 16.0 km/h
06 -> 16.3 km/h
07 -> 16.7 km/h
08 -> 16.7 km/h
09 -> 16.7 km/h
10 -> 17.1 km/h
Série 2 = 4 pile dedans - 5 en deça - 1 en dessus
01 -> 16.7 km/h
02 -> 16.0 km/h
03 -> 16.2 km/h
04 -> 15.3 km/h
05 -> 16.8 km/h
06 -> 17.7 km/h
07 -> 16.0 km/h
08 -> 16.3 km/h
09 -> 16.8 km/h
10 -> 15.8 km/h
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22-02-10 - Entrainement CAP
Ce soir, reprise du plan d'entrainement Glaisins.Au programme de la VMA longue, 6 fois 1000m entre 90 et 93% de ma VMA.
Avec moi au stade, Nico et Philou qui font aussi une VMA longue.
Je dois faire mes 1000m en 4 min 10.
1er. 1000m - 4 min 04
2nd. 1000m - 4 min 12
3eme 1000m - 4 min 07
4eme 1000m - 4 min 10
5eme 1000m - 4 min 09
6eme 1000m - 4 min 13
Dur sur la dernière répétitions, mais globalement ça c'est bien passé.
Stats de la séance
22mn08 au dessus de 13km/h
10mn14 entre 10 et 13 km/h
20mn50 entre 7.5 et 10km/h
04mn40 entre 5.5 et 7.5 km/h
03mn07 à moins de 5.5 km/h
1h01mn et 11.31km
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